Garbanzo and fennel stew with basil and peas
Savor the rich flavors of our Garbanzo and Fennel Stew with Basil and Peas—a delightful, plant-based dish featuring tender chickpeas, fresh fennel, and sweet peas, all simmered in a fragrant tomato and vegetable broth. Perfect for a wholesome and nutritious meal that's bursting with freshness. Ready in under an hour!
- 01 May 2024
- Cook time 65 min
- Prep time 25 min
- 6 Servings
- 10 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 820 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 8g | 6% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 11g | 28% |
| Sugar 16g | 17% |
| Fat | |
| Fat 2.74g | 3% |
| Saturated 0.48g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 210ug | 24% |
| Choline 55mg | 10% |
| Vitamin B1 0.27mg | 22% |
| Vitamin B2 0.21mg | 16% |
| Vitamin B3 2.79mg | 17% |
| Vitamin B6 0.55mg | 32% |
| Vitamin B9 100ug | 25% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 45mg | 51% |
| Vitamin E 1.81mg | 12% |
| Vitamin K 130ug | 106% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 2.95mg | 27% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 1240mg | 37% |
| Selenium, Se 2.54ug | 5% |
| Sodium, Na 1550mg | 103% |
| Zinc, Zn 1.30mg | 12% |
| Water | |
| Water 760g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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