Fennel Chickpea Stew: A Flavorful and Hearty Plant-Based Dish
Comforting, aromatic, and packed with wholesome ingredients, Fennel Chickpea Stew is a plant-based meal that warms the soul and satisfies the senses. This stew combines the subtle anise-like flavor of fennel with the earthy richness of chickpeas, creating a dish that is both hearty and deeply flavorful. Perfect for cozy dinners, batch cooking, or even a light lunch, it highlights the beauty of simple ingredients prepared thoughtfully.
The allure of fennel lies in its unique flavor profile—it adds a mild sweetness and depth that balances the nuttiness of chickpeas. When combined with onions, garlic, tomatoes, and warming spices, the result is a stew that is aromatic, nourishing, and entirely satisfying. This recipe is versatile enough to suit different dietary needs, whether you are vegan, vegetarian, or simply seeking a comforting, nutritious meal. Beyond flavor, fennel chickpea stew is packed with fiber, protein, and vitamins, making it a wholesome choice for any mealtime.
Ingredients Needed
Here’s a table of the ingredients needed to make Fennel Chickpea Stew, along with approximate calorie counts:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Chickpeas (cooked) | 2 cups | 480 kcal |
| Fennel bulb (sliced) | 1 large | 75 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Onion (chopped) | 1 medium | 45 kcal |
| Garlic cloves (minced) | 3 cloves | 15 kcal |
| Carrots (sliced) | 2 medium | 50 kcal |
| Celery stalks (sliced) | 2 | 20 kcal |
| Crushed tomatoes | 400 g | 100 kcal |
| Vegetable broth | 2 cups | 30 kcal |
| Paprika | 1 tsp | 5 kcal |
| Ground cumin | 1 tsp | 8 kcal |
| Salt | To taste | 0 kcal |
| Black pepper | To taste | 5 kcal |
| Fresh parsley (chopped, for garnish) | Optional | 5 kcal |
Step-by-Step Cooking Instructions
- Prepare the vegetables
Slice the fennel bulb, chop onions, carrots, and celery, and mince garlic. - Sauté aromatics
Heat olive oil in a large pot over medium heat. Sauté onions, fennel, and garlic until soft and fragrant, about 5 minutes. - Add carrots and celery
Stir in carrots and celery, cooking for an additional 3–4 minutes to slightly soften the vegetables. - Add spices
Sprinkle in paprika, cumin, salt, and black pepper. Stir to coat the vegetables with spices. - Add chickpeas, tomatoes, and broth
Pour in cooked chickpeas, crushed tomatoes, and vegetable broth. Bring to a simmer. - Simmer the stew
Reduce heat to low and simmer for 20–25 minutes, allowing the flavors to meld and the vegetables to become tender. - Finish and serve
Taste and adjust seasoning if needed. Garnish with fresh parsley before serving.
Tips for Customizing the Recipe
- Add greens: Spinach, kale, or Swiss chard can be added toward the end for extra nutrients.
- Add heat: Include red pepper flakes or cayenne for a spicier stew.
- Herb variations: Rosemary, thyme, or dill complement fennel’s flavor beautifully.
- Protein options: For a non-vegetarian twist, add shredded chicken or sausage.
- Make it creamy: Blend a portion of the stew for a creamy texture, or add a splash of coconut milk.
Nutritional Information (Per Serving Approx.)
| Nutrient | Amount |
|---|---|
| Calories | ~230 kcal |
| Carbohydrates | 35 g |
| Protein | 10 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sodium | Moderate (varies by broth and seasoning) |
Fennel chickpea stew is rich in plant-based protein, fiber, and vitamins, making it a nutritious and filling option for any meal.
Serving Suggestions
- Serve with crusty bread or warm pita for dipping.
- Pair with a light green salad for a refreshing contrast.
- Serve over cooked grains like quinoa, rice, or couscous for a heartier meal.
- Garnish with fresh herbs or a drizzle of olive oil for extra flavor.
Fennel Chickpea Stew: A Flavorful and Hearty Plant-Based Dish
4
servings15
minutes30
minutes230
kcalIngredients
2 cups cooked chickpeas
1 large fennel bulb, sliced
2 tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
2 medium carrots, sliced
2 celery stalks, sliced
400 g crushed tomatoes
2 cups vegetable broth
1 tsp paprika
1 tsp ground cumin
Salt, to taste
Black pepper, to taste
Fresh parsley, chopped, for garnish (optional)
Directions
- Prepare vegetables: Slice fennel, chop onions, carrots, and celery, and mince garlic.
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Cook onions, fennel, and garlic until soft and fragrant (~5 minutes).
- Add carrots and celery: Stir in carrots and celery; cook for another 3–4 minutes.
- Add spices: Mix in paprika, cumin, salt, and black pepper to coat the vegetables.
- Add chickpeas, tomatoes, and broth: Pour in chickpeas, crushed tomatoes, and vegetable broth. Bring to a simmer.
- Simmer stew: Reduce heat to low and simmer for 20–25 minutes until vegetables are tender and flavors meld.
- Serve: Adjust seasoning if needed and garnish with fresh parsley before serving.
Recipe Video
Notes
- Chickpeas: Canned chickpeas are a convenient option; just drain and rinse them before adding.
Fennel flavor: Roasting or sautéing fennel brings out its natural sweetness and reduces any bitterness.
Add greens: Spinach, kale, or Swiss chard can be stirred in at the end for added color, nutrients, and flavor.
FAQs
1. What is Fennel Chickpea Stew?
Fennel Chickpea Stew is a plant-based, hearty dish that combines tender fennel, chickpeas, vegetables, and aromatic spices in a flavorful broth. It’s nutritious, filling, and perfect for vegan or vegetarian meals.
2. Can I use canned chickpeas instead of cooked chickpeas?
Yes! Canned chickpeas work well. Just drain and rinse them before adding to the stew.
3. How can I make the stew creamier?
Blend a portion of the stew until smooth or add a splash of coconut milk or plant-based cream for a richer, creamier texture.
4. Can I make this stew ahead of time?
Absolutely. The stew tastes even better the next day as the flavors meld. Store in an airtight container in the refrigerator for up to 3 days.
5. Can I freeze Fennel Chickpea Stew?
Yes, it freezes well. Cool completely, store in a freezer-safe container, and freeze for up to 2–3 months. Reheat gently on the stovetop.
Conclusion
Fennel Chickpea Stew is a versatile, flavorful, and nourishing dish that combines the subtle sweetness of fennel with the hearty texture of chickpeas. Perfect for cozy nights, meal prep, or vegetarian dinners, it demonstrates how simple ingredients can create a satisfying and memorable meal. Whether served alone, over grains, or alongside bread, this stew is a wholesome, comforting choice that highlights the best of plant-based cooking.
