Instant Pot Fennel, Chickpea, and Brown Rice Stew
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4
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Calories
363 kcal
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Course
Dinner
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Cuisine
Mediterranean
Instant Pot Fennel, Chickpea, and Brown Rice Stew
Description
The Instant Pot Fennel, Chickpea, and Brown Rice Stew starts with soaking dried chickpeas overnight to soften them for even cooking. Fresh fennel bulb and fronds add an anise-like flavor alongside yellow onion and finely chopped garlic. The combination of fresh thyme, bay leaves, red pepper flakes, kosher salt, and black pepper layers savory and slightly spicy notes. Brown rice cooks simultaneously, absorbing broth and mingling with the chickpeas and vegetables.
Crushed tomatoes and tomato sauce are poured over the ingredients prior to sealing the Instant Pot to avoid interfering with the pressure cooking sensor. High pressure cooks the stew for a precise 12 minutes with a natural pressure release, ensuring tender beans and rice. The addition of chopped greens such as spinach and fresh lemon juice after cooking brightens the flavor and provides a slight acidity. A short sauté thickens the stew and wilts the greens, unifying the dish.
This vegetarian stew is filling with a balance of textures from creamy chickpeas, tender rice, and softened fennel. Its flavor blends warmth from herbs and gentle heat from pepper flakes, complemented by the freshness of lemon and parsley used as garnish. The recipe includes preparation tips for soaking chickpeas and handling fennel, enhancing home cooking success.
Ingredients
- 1 cup chickpeas dried, soaked overnight, 200g
- 1 onion diced, large, yellow
- 1 fennel bulb large
- 1 fennel fronds large
- 4 garlic finely chopped, cloves
- 1 thyme sprigs leaves stripped, handful, fresh
- 4 cups vegetable broth 950 mL
- 1 1/4 cups long-grain brown rice (about 8 ounces, or 225g)
- 1/2 teaspoon red pepper flakes
- 2 bay leaf
- 1 1/2 teaspoons kosher salt plus more to taste
- black pepper freshly cracked, to taste
- 1 crushed tomatoes 14.5-ounce / 410g can
- 1 tomato sauce 8-ounce / 227g) can
- 3 to 4 spinach or other greens of choice), chopped roughly, or kale, large handfuls
- 1 - 1 1/2 tablespoons lemon juice fresh
- 1/2 cup parsley finely chopped, Italian flat-leaf
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
- Soak chickpeas in water with 1 teaspoon kosher salt for 8 hours or overnight, then drain and rinse before cooking.
- Prepare fennel by trimming tops and stems, reserving fronds for garnish or cooking; slice and chop the bulb after removing tough core.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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