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Instant Pot Fennel, Chickpea, and Brown Rice Stew

Whether you're entertaining or relaxing, this recipe hits the spot.

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. 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).
  3. 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.
  4. 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.
  5. 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

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

% 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.