Garbanzo and fennel stew with basil and peas
Garbanzo and fennel stew is a hearty dish that combines earthy chickpeas with sweet fennel, fragrant garlic, and fresh basil. This nourishing stew is simmered in vegetable broth, making it perfect for any meal of the year.
Cook time 65 min
Prep time 25 min
Ingredients:
7 tomatoes4 fennel bulbs
4 garlic cloves
1.50 cups chickpeas
1 tsp vegetable oil
2 cups basil leaves
1 cup peas
1/2 tsp salt
10 cups vegetable broth
2 onions
Garbanzo and fennel stew with basil and peas is a hearty and flavorful dish that brings together the earthy taste of chickpeas, the sweet, aromatic flavor of fennel, and the fresh, vibrant notes of basil and peas. This stew is not only nutritious but also incredibly satisfying, making it perfect for a wholesome meal any time of the year.
Instructions:
- Dice the tomatoes into small chunks and set aside.
- Trim the fennel bulbs, removing the tough outer layers, and slice them thinly.
- Mince the garlic cloves.
- Slice the onions thinly.
- If using canned chickpeas, drain and rinse them.
- In a large pot, heat 1 teaspoon of vegetable oil over medium heat.
- Once hot, add the sliced onions. Sauté for about 5 minutes until they become translucent.
- Add the minced garlic and continue cooking for another minute until fragrant.
- Stir in the sliced fennel and cook for about 5 minutes, until it just begins to soften.
- Add the diced tomatoes to the pot, stirring to combine. Cook for another 5-7 minutes until the tomatoes start to break down and release their juices.
- Pour in the 10 cups of vegetable broth, stirring to mix with the vegetables.
- Bring the mixture to a boil, then reduce to a simmer by lowering the heat.
- Add the cooked chickpeas and 1/2 tsp of salt. Stir well.
- Let the stew simmer for about 15-20 minutes, allowing the flavors to meld together and the fennel to become tender.
- About 5 minutes before the end of cooking, stir in 1 cup of peas. If using frozen peas, ensure they are thoroughly heated through.
- Just before serving, roughly chop the basil leaves and add them to the stew.
- Ladle the garbanzo and fennel stew into bowls. Enjoy it warm with a crusty bread or serve over cooked grains like rice or quinoa if desired.
This garbanzo and fennel stew with basil and peas is a nutrient-packed, aromatic dish that's perfect for a hearty meal. Its combination of flavors and textures offers a satisfying eating experience that is both healthy and delicious. Enjoy your cooking, and relish the comforting warmth of this delightful stew.
Garbanzo and fennel stew with basil and peas FAQ:
The total cooking time for the Garbanzo and Fennel Stew is approximately 35-40 minutes, including 5 minutes for sautéing the onions and garlic, 10-12 minutes for cooking the fennel and tomatoes, and another 15-20 minutes for simmering with the broth and chickpeas.
The stew is ready when the fennel is tender and the flavors have melded together, typically after 15-20 minutes of simmering. The vegetables should be soft but not mushy.
Yes, you can substitute chickpeas with other legumes like lentils or white beans, although cooking times may vary. Canned options are convenient but make sure to drain and rinse them before using.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to 3 months. Reheat thoroughly before serving.
Yes, you can use dried chickpeas; however, they need to be soaked and cooked before adding them to the stew. Generally, one cup of dried chickpeas will yield about 2.5 cups cooked.
Cooking Tips:
- Roast tomatoes and fennel for added depth of flavor before adding them to the stew.
- Soak dried chickpeas overnight to reduce cooking time and enhance their texture.
- Finely chop the garlic to ensure an even distribution of flavor throughout the stew.
- If you prefer a thicker consistency, simmer the stew uncovered to allow some of the broth to evaporate.
- Blend a portion of the stew and pour it back in to add creaminess without using dairy.
- Add the basil leaves at the end of cooking to retain their bright flavor and vibrant green color.
- Use fresh peas if available, but frozen peas work perfectly well and save time.
Nutrition Facts
6 ServingsCalories 170kcal
Protein 8g
Carbohydrates 36g
Fiber 11g
Sugar 16g
Fat 2.74g
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