Italian-style chickpea and fennel stew with sun-dried tomatoes
Fennel goes mellow and almost sweet here, set against chickpeas and the sharpness of sun-dried tomatoes. Eat with toast, or stir through pasta.
- Time
- 15 min, then 7 h in the slow cooker
- Serves
- 2
- Kind
- Stew
- Also
- Gluten-free
Made without gluten ingredients.
Method
- This is for a small slow cooker (1.5 to 3.5 litres). In a bigger one, double everything and freeze half. Drain and rinse the chickpeas. Trim the fennel, cut it into thin wedges and keep any green fronds. Finely chop the onion, crush the garlic, roughly chop the sun-dried tomatoes and the parsley.
- Put the chickpeas, fennel, onion, garlic and sun-dried tomatoes in the slow cooker. Add the chopped tomatoes, oregano and olive oil, then stir well. No extra water is needed.
- Put the lid on and leave it on. Cook on low for 6 to 7 hours or on high for 3 to 4 hours, until the fennel is very soft.
- Just before serving, grate in the zest of half the lemon and squeeze in its juice, then stir in most of the parsley.
- Season with salt and black pepper, adding more lemon if you like. Serve in bowls with the fennel fronds and remaining parsley on top.
Tip Use the oil from a jar of sun-dried tomatoes in place of the olive oil. Squeeze the lemon in at the end, not the start.
Per portion
| Energy | 502 kcal |
| Protein | 23 g |
| Carbohydrate | 59 g |
| of which sugars | 19 g |
| Fat | 16 g |
| of which saturates | 2 g |
| Fibre | 20 g |
| Salt | 1.12 g |
These values are estimates, calculated per portion from standard food composition figures for each ingredient, and are not a substitute for a food label or professional advice.
Photo made with AI.
From Nosha · nosha.app
You need, for 2
2
- chickpeas2 tins
- fennel bulb1
- onion1
- garlic2 cloves
- sun-dried tomatoes40 g
- chopped tomatoes1 tin
- dried oregano1 tsp
- olive oil1 tbsp
- lemon1
- parsley½ bunch
