Garbanzo Beans with Escarole and Fennel
Elevate your weeknight meals with this vibrant and wholesome recipe for Garbanzo Beans with Escarole and Fennel. Packed with nutrient-rich ingredients like tender escarole, buttery garbanzo beans, and aromatic fennel, this dish offers a perfect balance of earthy, tangy, and subtly spicy flavors. Sautéed with garlic and red pepper flakes, then simmered in a light vegetable broth, the ingredients meld into a comforting yet light dish that's easy to prepare in under 40 minutes. Finished with a bright squeeze of lemon juice and optionally garnished with a sprinkle of Parmesan cheese, this healthy and hearty dish makes a satisfying vegetarian main or flavorful side. Perfect for fans of Mediterranean-inspired cuisine, it’s a delightful way to incorporate fresh, seasonal greens into your meals.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 1 medium fennel bulb, thinly sliced
- 3 cloves garlic cloves, minced
- 0.5 teaspoons crushed red pepper flakes
- 2 cups canned garbanzo beans (chickpeas), drained and rinsed
- 2 cups vegetable broth
- 1 head escarole, roughly chopped
- 1 tablespoon fresh lemon juice
- 1 teaspoon salt
- 0.5 teaspoons black pepper, freshly ground
- 0.25 cup grated Parmesan cheese (optional, for garnish)
Instructions
Heat the olive oil in a large skillet or Dutch oven over medium heat.
Add the chopped onion and sliced fennel, and sauté for 5-7 minutes, stirring occasionally, until softened and lightly golden.
Stir in the minced garlic and crushed red pepper flakes, cooking for an additional 1-2 minutes until fragrant.
Add the garbanzo beans to the skillet and cook for 2-3 minutes, stirring occasionally, to let them absorb the flavors.
Pour in the vegetable broth and bring the mixture to a simmer. Cook for 5 minutes to allow the flavors to meld.
Add the chopped escarole to the skillet, stirring until it wilts down, about 3-4 minutes.
Stir in the fresh lemon juice, salt, and black pepper. Adjust seasoning to taste if necessary.
Serve the dish warm. If desired, top each serving with a sprinkle of grated Parmesan cheese for added richness.
Nutrition Facts
Calories |
358 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1074 mg | 47% | |
| Total Carbohydrate | 41.4 g | 15% | |
| Dietary Fiber | 12.2 g | 43% | |
| Total Sugars | 9.5 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1031 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.
