Description
A comforting bowl of goodness, this stew combines fennel, chickpeas, and brown rice, creating a healthy and hearty meal.
Ingredients
Scale
- 1 cup (200g) dried chickpeas, soaked overnight
- 1 large yellow onion, diced
- 1 large fennel bulb with fronds, sliced
- 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, chopped roughly
- 1 – 1 1/2 tablespoons fresh lemon juice
- 1/2 cup Italian flat-leaf parsley, finely chopped
Instructions
- Pour the vegetable broth into your Instant Pot.
- Add the soaked and drained chickpeas, diced onion, sliced fennel, chopped garlic, thyme leaves, brown rice, red pepper flakes, bay leaves, kosher salt, and cracked black pepper. Stir well to combine all the ingredients.
- Carefully pour the crushed tomatoes and tomato sauce over the layered ingredients without stirring.
- Secure the lid of the Instant Pot and set the Pressure Release valve to Sealing. Select the Pressure Cook button and set it to high pressure for 12 minutes. Once cooking time is up, allow for a natural pressure release for 10 minutes, then switch to Venting to release any remaining steam.
- Open the pot and stir in the chopped greens and lemon juice. Select the Sauté function and cook for another 2 to 4 minutes until the greens are wilted and the stew thickens slightly. Taste and season with additional salt and black pepper as needed. Serve in bowls, garnished with parsley and fennel fronds.
Notes
This stew can be kept in an airtight container in the fridge for up to 5-6 days. It can also be frozen for up to 3 months. Adjust the spice level to taste and feel free to add any other vegetables you have on hand.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Pressure Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 270
- Sugar: 4g
- Sodium: 800mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: Instant Pot, stew, vegan, chickpeas, brown rice, healthy recipe
