Did You Know?

Most of us should aim for about 5 servings of fruits and vegetables each day. This cozy ragout is an easy (and delicious!) way to add more vegetables to your plate while getting plenty of fiber and plant-based protein from chickpeas.

Ingredients

25 minutes • 6 servings • Vegan • High Fiber • High Protein

• 2 cups pumpkin, peeled and chopped into small pieces
• OR use canned pumpkin for an easy shortcut
• 1 (28-ounce) can no-salt-added or low-sodium crushed tomatoes
• 6 cups Chickpea Salad with Tomatoes and Cucumber
• 1 teaspoon ground cumin
• ¼ teaspoon ground black pepper
• 3 cups whole-wheat couscous

Directions

1. Sauté the pumpkin.
   Spray a large sauté pan with cooking spray. Add the chopped pumpkin and cook over medium-high heat, stirring occasionally, until it begins to soften, about 5–7 minutes.
2. Build the ragout.
   Add the tomatoes, Chickpea Salad, cumin and black pepper. Stir and bring to a boil. Once boiling, cover with a lid or foil. Reduce heat to low and simmer for about 15 minutes, or until the pumpkin is tender.
3. Make the couscous.
   Meanwhile, prepare the couscous according to the package directions, leaving out the salt and added fat.
4. Serve.
   Spoon the ragout over the couscous and enjoy!

Quick Tips

Pasta swap:
Use one 16-ounce package of whole-wheat spaghetti instead of couscous.

Keep it healthy:
Chickpeas are an affordable source of protein and fiber. If using canned chickpeas, drain and rinse them first, especially when choosing no-salt-added or low-sodium varietie

Adapted from a recipe by the American Heart Association.