Chickpeas and Fennel with Rice

Nutriscore Rating: 78/100

Elevate your weeknight dinner game with this vibrant and wholesome Chickpeas and Fennel with Rice recipe, a perfect blend of hearty plant-based ingredients and bold Mediterranean-inspired flavors. Tender basmati rice, cooked to perfection in vegetable broth, provides a fragrant foundation for a medley of sautéed fennel, caramelized onions, and protein-packed chickpeas. A harmonious blend of ground cumin, paprika, and a splash of zesty lemon juice creates a dynamic flavor profile, while fresh parsley adds a bright finishing touch. Ready in just 45 minutes, this dish is as quick as it is satisfying, making it an ideal choice for busy evenings. Serve as a standalone vegetarian meal or pair with your favorite side dishes for a delightful feast.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 2 cups chickpeas (cooked or canned, drained and rinsed)
• 1 large fennel bulb
• 3 tablespoons olive oil
• 3 units garlic cloves (minced)
• 1 medium onion (diced)
• 1 cup uncooked basmati rice
• 2 cups vegetable broth
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley (chopped, for garnish)

📝 Instructions

14 steps

1. Rinse and thinly slice the fennel bulb, discarding the tough core and reserving the fronds for garnish if desired.

2. Heat 2 tablespoons of olive oil in a large skillet or sauté pan over medium heat.

3. Add the diced onion and cook for 3-4 minutes until softened and translucent.

4. Stir in the minced garlic and cook for 1 additional minute until fragrant.

5. Add the fennel slices to the skillet and sauté for 5-7 minutes until they soften and start to caramelize.

6. While the fennel is cooking, rinse the basmati rice under cold water until the water runs clear to remove excess starch.

7. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat and stir in the rice. Toast the rice for 2 minutes, stirring frequently.

8. Add the vegetable broth to the saucepan with the rice, bring it to a boil, then reduce the heat to low. Cover and let simmer for 15 minutes, or until the rice is tender and the liquid is absorbed.

9. Return to the skillet with the fennel, and stir in the chickpeas, ground cumin, paprika, salt, and black pepper.

10. Allow the chickpeas and fennel mixture to cook for 5 minutes, stirring occasionally, to let the flavors meld.

11. Remove the skillet from heat and stir in the lemon juice.

12. Fluff the cooked rice with a fork and serve it on a platter or individual plates.

13. Top the rice with the chickpea and fennel mixture, garnish with chopped parsley and reserved fennel fronds if using.

14. Serve immediately and enjoy your Chickpeas and Fennel with Rice!

Nutrition Facts

1 serving (412.9g)

Calories		544
% Daily Value*
Total Fat		14.4 g	19%
	Saturated Fat	2.1 g	10%
	Polyunsaturated Fat	0.4 g
Cholesterol		0 mg	0%
Sodium		974 mg	42%
Total Carbohydrate		86.7 g	32%
	Dietary Fiber	13.6 g	49%
	Total Sugars	12.0 g
Protein		16.9 g	34%
Vitamin D		0.0 mcg	0%
Calcium		134 mg	10%
Iron		5.8 mg	32%
Potassium		1013 mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 527 cal (24.1%%)

Protein: 273 cal (12.5%%)

Carbs: 1388 cal (63.4%%)