Recipe · Mediterranean

Summer vegetable and chickpea ragù with mushrooms and quinoa

A hearty plant-based ragù of seared zucchini, mushrooms and chickpeas in a rich base of crushed tomatoes and red wine. Vegan, gluten-free, full of flavor.

Renáta Morávková Renáta Morávková 29 July 2025

This plant-based ragù combines seared zucchini, brown mushrooms, red onion and chickpeas with pungent herbs in a rich base of crushed tomatoes and red wine. The result is hearty and intense — ideal with quinoa or pasta, or as a sauce for vegetables.

Category
main course
Portion
350 g
Yield
10 servings
Nature (TCM)
neutral

TCM: The pungent herbs and garlic warm, while tomatoes and zucchini cool — a balanced summer dish.

Ingredients

  • Olive oil – 2 tbsp (about 30 ml)
  • Red onion, diced – 1 large
  • Carrot or cauliflower/radicchio, chopped – 1 large
  • Zucchini or yellow squash, in half-moons – 2 medium
  • Mushrooms (e.g. cremini), in pieces – about 225 g
  • Garlic, chopped – 8 cloves
  • Tomato paste – 2 tbsp
  • Crushed tomatoes – 800 g (two cans of about 400 g)
  • Red wine – 120 ml
  • Vegetable stock – 500 ml
  • Bay leaves – 2
  • Dried thyme – 2 tsp
  • Dried rosemary – 1 tsp
  • Oregano – 2 tsp
  • A pinch of dried chili/red pepper flakes (optional)
  • Salt and freshly ground black pepper – to taste

Method

Sautéing the vegetables

  1. Heat the oil over medium-high heat. Add the onion and sauté briefly until golden brown.
  2. Add the zucchini, carrot (or another root vegetable) and mushrooms. Sauté for about 8–10 minutes so the vegetables take on color and caramelize a little.

Seasoning with herbs

  1. Add the garlic, thyme, rosemary, oregano and bay leaves (and the chili, if using). Sauté briefly so the spices open up.

Making the ragù

  1. Stir in the tomato paste and sauté for about 1 minute.
  2. Pour in the red wine and let it reduce for a few minutes.
  3. Add the crushed tomatoes and vegetable stock. Bring to a boil, then lower the heat, cover and simmer slowly for about 45–60 minutes.

Stirring and thickening

  1. After the first 30 minutes, gently mash the ragù, or press it down every half hour after that — this helps release pectin from the zucchini and thickens the sauce without added fat.

Serving

Serve warm in a 350 g portion as a sauce for pasta (penne, rigatoni) or quinoa, or with toasted sourdough bread. You can top it with fresh thyme or a hot pepper.

Key ingredients

Chickpeas
Protein, fibre and satiety; the base of hummus.
Button mushrooms
Low-calorie umami, selenium and B vitamins.
Zucchini
Light, high in water, gentle on the stomach.
Tomatoes (peeled / passata)
Lycopene (an antioxidant), the umami base of sauces.
Garlic
Antibacterial and antiviral; supports immunity and the circulatory system.
Onion
Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
Quinoa
Complete plant protein, gluten-free; a light side.
Carrot
Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
Chilli / hot pepper
Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.
Cauliflower
Vitamin C and fibre; sweetens when roasted.

Why it’s good for the body

  • Chickpeas and vegetables are rich in fiber, vitamins and minerals.
  • Garlic and spices stimulate digestion and have antioxidant properties.
  • Red wine adds depth and polyphenols.
  • A meatless ragù is easier to digest and kinder to the environment.

Traditional and functional notes on the ingredients — not medical claims.

Notes

  • You can make the sauce a day ahead — the flavors will develop even more.
  • If it gets too thick, add a little stock or pasta cooking water.
  • It also works in place of bolognese in lasagna or baked pasta.