Mushroom and chickpea ragout

Photographer: HFG staff

This vegetarian ragout uses dried mushrooms for an intense flavour, and chickpeas to bulk it up with satisfying protein.

Serves: 4

Time to make: 55 mins

Hands-on time: 10 mins

Ingredients

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2 tablespoons olive oil
2 onions, finely sliced
2 cloves garlic, crushed
30g dried mixed mushrooms
2 x 400g cans chickpeagarbanzoXsgarbanzosX, drained
2 x 400g cans chopped tomatoes
pinch chilli flakes, to taste
3 tablespoons chopped fresh flat-leaf parsley (optional)

Instructions

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1 Heat the oil in a non-stick frying pan, then gently cook the onions for 10–12 min until soft. Add the garlic, then cook for 2 min.

2 Meanwhile, put the dried mushrooms in a small bowl, then pour over 1 cup boiling water and leave to soak for 10 min. Drain, reserving the liquid, then roughly chop.

3 Add the mushrooms to the frying pan, along with their liquid, straining it through a sheet of kitchen roll to remove any grit. Add the chickpeas, tomatoes and chilli flakes, then season well with freshly ground black pepper. Simmer gently for 30 min.

4 Scatter with the chopped parsley, if using, then serve.

Nutrition Info (per serve)

Calories 290 cal

Kilojoules 1213 kJ

Protein 11.9 g

Total fat 10.5 g

Saturated fat 1.4 g

Carbohydrates 32.4 g

Sugar 8.9 g

Dietary fibre 8.7 g

Sodium 39 mg

Calcium 87 mg

Iron 2.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.