Best Chickpeas And Fennel With Rice Recipes

FENNEL AND CHICKPEA STEW

Fennel And Chickpea Stew image

Boost your veggie intake with this super flavorful fennel and chickpea stew. Seasoned with Herbes de Provence and just a touch of heat.

Provided by Vicky and Ruth

Categories Dinner

Time 55m

Yield 4

Number Of Ingredients 15

Ingredients

2 tbsp extra virgin olive oil
2 fennel bulbs, sliced thin
3 cloves garlic, minced
1 onion, sliced thin
1 tsp salt
1/8 tsp pepper
1-15 oz can diced tomatoes
1 tsp Herbes de Provence
1/2 tsp Aleppo pepper or red hot pepper flakes (or to taste)
1/2 cup water
1-15 oz can organic chickpeas, rinsed and drained
10 black cured olives, pitted
10 Kalamata olives, pitted
2-3 tbsp capers (optional)
Chopped parsley for garnish

Steps:

Heat the olive oil in a large deep skillet. Sauté the fennel, garlic and onion over medium heat for 15- 20 minutes or until the fennel is soft and caramelized. Season with salt and pepper
Add the canned tomatoes, Herbes de Provence, Aleppo pepper and water. Bring to a boil, cover and and the reduce heat. Simmer for 15 minutes
Add the chickpeas, olives and capers (if using) and continue cooking, uncovered, for an additional 5-10 minutes
Sprinkle with chopped parsley before serving

Nutrition Facts : ServingSize 1 1/2 cups, Calories 254 calories, Sugar 9.5, Sodium 1335, Fat 12, SaturatedFat 1.7, UnsaturatedFat 9.7, Carbohydrate 33.4, Fiber 10.5, Protein 8.1

INSTANT POT FENNEL, CHICKPEA, AND BROWN RICE STEW

Instant Pot Fennel, Chickpea, and Brown Rice Stew image

This Instant Pot Chickpea and Brown Rice Stew is a complete, balanced meal and is so simple - just add all the ingredients to the Instant Pot and dinner will be waiting for you! Healthy, vegan, gluten-free, oil-free, nut-free, and soy-free.

Provided by Nisha Vora

Categories Dinner

Time 50m

Number Of Ingredients 16

Ingredients

1 cup (200g) dried chickpeas, soaked overnight*
1 large yellow onion, (diced)
1 large fennel bulb with fronds**
4 garlic cloves, (finely chopped)
1 handful of fresh thyme sprigs, (leaves stripped)
4 cups (950 mL) vegetable broth
1 1/4 cups long-grain brown rice ((about 8 ounces, or 225g))
1/2 teaspoon red pepper flakes
2 bay leaves
1 1/2 teaspoons kosher salt + more to taste
Freshly cracked black pepper to taste
1 (14.5-ounce / 410g) can crushed tomatoes
1 (8-ounce / 227g) can tomato sauce
3 to 4 large handfuls of baby spinach or kale ((or other greens of choice), chopped roughly)
1 - 1 1/2 tablespoons fresh lemon juice
1/2 cup Italian flat-leaf parsley, (finely chopped)

Steps:

Pour the vegetable broth into the Instant Pot. Add the soaked and drained chickpeas, onions, fennel, garlic, whole thyme leaves, broth, brown rice, red pepper flakes, bay leaves, salt, and pepper. Stir to combine.
Pour the crushed tomatoes and tomato sauce on top of the other ingredients, but do not stir, allowing the tomatoes to sit on top (this prevents the tomatoes from blocking the Instant Pot's heat sensory and burning).
Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 12 minutes.
Once the 12-minute timer has completed and beeps, allow a natural pressure release for 10 minutes and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.
Open the pot and stir in the greens and lemon juice. Select the Sauté́ setting and cook for 2 to 4 minutes, or until the greens are wilted and the stew has slightly thickened. Season to taste with additional salt and black pepper as needed. Transfer stew to individual bowls and garnish with the chopped parsley and the reserved fennel fronds. Store leftovers in the fridge for up 5 to 6 days.

Nutrition Facts : Calories 363 kcal, Carbohydrate 69 g, Protein 17 g, Fat 4 g, SaturatedFat 1 g, Sodium 834 mg, Fiber 17 g, Sugar 17 g, UnsaturatedFat 3 g, ServingSize 1 serving

CHICKPEA AND FENNEL RATATOUILLE

Chickpea and Fennel Ratatouille image

This ratatouille with chickpeas and fennel is among the best I've ever made. It's a recipe for what you might call A Vegan Day. Being a vegan is not my point, and anyway, it's as easy to create an unhealthy full-time vegan diet as it is to eat brilliantly as a part-time vegan. When fruits and vegetables are at their best, they give you insight into how the vegan thing can work for you, if only for a day. And given a moderate degree of freshness, most conventional vegetables from ordinary supermarkets can be made to taste good when gardens go dormant.

Provided by Mark Bittman

Categories dinner, lunch, main course, side dish

Time 1h30m

Yield 4 servings

Number Of Ingredients 12

Ingredients

1 pound eggplant (smaller is better), peeled if you like, and cut into large chunks
3/4 pound zucchini, cut into large chunks
1 pound Roma (plum) tomatoes, cored and chopped, or 1 28-ounce can, drained
1 onion, sliced
2 red or yellow bell peppers, cored, seeded and sliced
1 fennel bulb (about 1 pound), trimmed and cut into large chunks
5 garlic cloves, halved
1 teaspoon salt, more to taste
Black pepper to taste
1/4 cup olive oil
3 cups cooked or canned chickpeas, drained
1 tablespoon chopped fresh thyme or rosemary, or 1/2 cup chopped fresh basil or parsley

Steps:

Heat the oven to 425 degrees. Combine all ingredients except oil, chickpeas and herbs in a large roasting pan. Drizzle with oil and toss to combine.
Transfer to oven and roast, stirring occasionally, until vegetables are lightly browned and tender and some water has been released from the tomatoes to create a sauce, 30 to 40 minutes.
Add chickpeas, stir and return to oven until beans heat through, 5 to 10 minutes. Add herbs and stir. Taste and adjust seasoning and serve hot, warm or at room temperature.

Nutrition Facts : @context http, Calories 425, UnsaturatedFat 14 grams, Carbohydrate 60 grams, Fat 18 grams, Fiber 19 grams, Protein 14 grams, SaturatedFat 2 grams, Sodium 901 milligrams, Sugar 20 grams

CHICKPEAS AND FENNEL WITH RICE

Chickpeas and Fennel With Rice image

Subtle and fresh, this has a gentle but memorable flavour. Contains lots of fibre and vitamin C. It is hearty but not heavy. And it's easy! The cooking time includes the time for soaking rice, so if you do not prepare it this way, you can save some time.

Provided by Elise and family

Categories Beans

Time 30m

Yield 2 serving(s)

Number Of Ingredients 9

Ingredients

1 medium fennel bulb, chopped in one inch pieces
1 (19 ounce) can chickpeas
1 big garlic clove, diced with centre removed
2 tablespoons olive oil
1/8 teaspoon garam masala
fennel, tops chopped
salt and pepper
1/2 cup rice
1 cup water

Steps:

Soak rice in pot for ten minutes in enough water to cover. When ten minutes are up, rinse the rice and add 1 cup fresh water. Cover and bring to a boil, then set on low heat to simmer for 8-9 minutes.
While rice cooks, chop fennel bulb and put in pan with olive oil. Cook on medium heat until fennel begins to soften.
Add chopped garlic, chickpeas, salt and pepper.
When rice is finished cooking, turn off burner under rice and leave, covered, for ten minutes more (makes it fluffy).
Add garam masala to chickpeas and fennel for remaining five minutes of cooking, while the rice is sitting, and add fresh fennel tops (the feathery parts) near the end of cooking (just to warm them up).
Serve side by side on big plates, and enjoy!

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#30-minutes-or-less #time-to-make #course #main-ingredient #preparation #for-1-or-2 #healthy #main-dish #beans #vegetables #easy #low-fat #vegetarian #dietary #low-cholesterol #low-saturated-fat #low-calorie #chick-peas-garbanzos #egg-free #healthy-2 #free-of-something #low-in-something #number-of-servings