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.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large skillet or Dutch oven over medium heat.

Step 2

Add the chopped onion and sliced fennel, and sauté for 5-7 minutes, stirring occasionally, until softened and lightly golden.

Step 3

Stir in the minced garlic and crushed red pepper flakes, cooking for an additional 1-2 minutes until fragrant.

Step 4

Add the garbanzo beans to the skillet and cook for 2-3 minutes, stirring occasionally, to let them absorb the flavors.

Step 5

Pour in the vegetable broth and bring the mixture to a simmer. Cook for 5 minutes to allow the flavors to meld.

Step 6

Add the chopped escarole to the skillet, stirring until it wilts down, about 3-4 minutes.

Step 7

Stir in the fresh lemon juice, salt, and black pepper. Adjust seasoning to taste if necessary.

Step 8

Serve the dish warm. If desired, top each serving with a sprinkle of grated Parmesan cheese for added richness.

Nutrition Facts

Serving size	(1686.3g)

Amount per serving	% Daily Value*
Calories	1508.0

Total Fat 72.8g	0%
Saturated Fat 19.1g	0%
Polyunsaturated Fat 5.4g
Cholesterol 47.6mg	0%
Sodium 5260.7mg	0%
Total Carbohydrate 158.7g	0%
Dietary Fiber 44.7g	0%
Total Sugars 36.1g
Protein 65.7g	0%

Vitamin D 23.8IU	0%
Calcium 1223.6mg	0%
Iron 14.0mg	0%
Potassium 3618.5mg	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: 42.2%

Protein: 16.9%

Carbs: 40.9%