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
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 fresh thyme sprigs, (leaves stripped); 4 cup (950 mL) vegetable broth; 1 1/4 cup long-grain brown rice ((about 8 ounces, or 225g)); 1/2 tsp red pepper flakes; 2 bay leaves; 1 1/2 tsp 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; 3–4 large handful baby spinach or kale ((or other greens of choice), chopped roughly); 1–1 1/2 tbsp fresh lemon juice; 1/2 cup Italian flat-leaf parsley, (finely chopped)

By Nisha Vora · Rainbow Plant LifePublic

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This Instant Pot Chickpea and Brown Rice Stew is a complete, balanced meal and is so simple - just add all the ingredients to the Instant Pot and dinner will be waiting for you! Healthy, vegan, gluten-free, oil-free, nut-free, and soy-free.

Prep: 10 min
Cook: 40 min
Total: 50 min
Servings: 4

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This recipe was taken from Instant Pot Fennel, Chickpea, and Brown Rice Stew · by Nisha Vora. If you enjoy it, please consider supporting the creator at the source.

Ingredients

For 4 people

Cooking for

1 cup(200g) dried chickpeas, soaked overnight*
1large yellow onion, (diced)
1large fennel bulb with fronds**
4garlic cloves, (finely chopped)
1 handfulfresh thyme sprigs, (leaves stripped)
4 cup(950 mL) vegetable broth
1.25 cuplong-grain brown rice ((about 8 ounces, or 225g))
0.5 tspred pepper flakes
2bay leaves
1.5 tspkosher 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
3–4 large handfulsbaby spinach or kale ((or other greens of choice), chopped roughly)
1–1.5 tbspfresh lemon juice
0.5 cupItalian flat-leaf parsley, (finely chopped)

Steps

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.

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Per portion

Calories: ~107.2 kcal
Protein: ~9.5 g
Fat: ~2.6 g
Carbs: ~68.9 g
Fiber: ~4.9 g
Sodium: ~759.5 mg

5 ingredients still need USDA food links. Any figures below include only weighable linked amounts. Shown for one portion of a 4-portion recipe.

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