Instant Pot Fennel, Chickpea, and Brown Rice Stew

Name: Instant Pot Fennel, Chickpea, and Brown Rice Stew
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4 serving
Ingredients: 1 cup (200g) dried chickpeas, soaked overnight*; 1 large yellow onion; 1 large fennel bulb with fronds**; 4 garlic cloves; 1 handful of fresh thyme sprigs; 4 cups (950 mL) vegetable broth; 1 1/4 cups long-grain brown rice; 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; 1 - 1 1/2 tablespoons fresh lemon juice; 1/2 cup Italian flat-leaf parsley

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4.9

99 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings
4
Calories
363 kcal
Course
Dinner
Cuisine
Mediterranean

Instant Pot Fennel, Chickpea, and Brown Rice Stew

Bianca Sampson

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Ingredients

Servings

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

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Instructions

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.

Notes

* Cover the beans with 4 to 5 cups (about 1 L) water and 1 teaspoon kosher salt. Soak for 8 hours or overnight, then drain and rinse them under cold water.
** To prepare the fennel, chop off the tops/stems of the fennel bulbs (discard them or save to make vegetable broth). Reserve the fronds, chop up finely, and set aside. Slice off the thick bottom core from the fennel bulb and slice the fennel bulb in half. Then chop up the bulb into small pieces.

Nutrition Information

Show Details

Calories 363kcal (18%) Carbohydrates 69g (23%) Protein 17g (34%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 2g Monounsaturated Fat 1g Sodium 834mg (35%) Potassium 1470mg (42%) Fiber 17g (68%) Sugar 17g (34%) Vitamin A 4142IU (83%) Vitamin C 49mg (54%) Calcium 191mg (19%) Iron 7mg (39%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 363 kcal

% Daily Value*

Calories	363kcal	18%
Carbohydrates	69g	23%
Protein	17g	34%
Fat	4g	6%
Saturated Fat	1g	5%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	1g	5%
Sodium	834mg	35%
Potassium	1470mg	31%
Fiber	17g	68%
Sugar	17g	34%
Vitamin A	4142IU	83%
Vitamin C	49mg	54%
Calcium	191mg	19%
Iron	7mg	39%