Chickpeas and Fennel with Rice

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.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 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)

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 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.

Step 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.

Step 9

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

Step 10

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

Step 11

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

Step 12

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

Step 13

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

Step 14

Serve immediately and enjoy your Chickpeas and Fennel with Rice!

Nutrition Facts

Serving size	(1669.1g)

Amount per serving	% Daily Value*
Calories	2199.6

Total Fat 60.3g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 4310.5mg	0%
Total Carbohydrate 348.9g	0%
Dietary Fiber 56.4g	0%
Total Sugars 48.2g
Protein 68.5g	0%

Vitamin D 0IU	0%
Calcium 568.3mg	0%
Iron 23.4mg	0%
Potassium 4080.2mg	0%

*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: 24.5%

Protein: 12.4%

Carbs: 63.1%