Instant Pot Fennel, Chickpea, and Brown Rice Stew
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.
Servings: 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 of fresh thyme sprigs, leaves stripped
- 4 cups (950 mL) vegetable broth
- 1 1/4 cups long-grain brown rice (about 8 ounces, or 225g)
- 1/2 teaspoon red pepper flakes
- 2 bay leaves
- 1 1/2 teaspoons 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 to 4 large handfuls of baby spinach or kale (or other greens of choice), chopped roughly
- 1 - 1 1/2 tablespoons fresh lemon juice
- 1/2 cup Italian flat-leaf parsley, finely chopped
Instructions
- 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.
- 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).
- 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.
- 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.
- 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.
Video
DUMP AND GO Instant Pot Recipes | easy vegan instant pot meals
Notes
* Cover the beans with 4 to 5 cups (about 1 L) water and 1 teaspoon kosher salt. Soak for 8 hours or overnight, then drain and rinse them under cold water.
** To prepare the fennel, chop off the tops/stems of the fennel bulbs (discard them or save to make vegetable broth). Reserve the fronds, chop up finely, and set aside. Slice off the thick bottom core from the fennel bulb and slice the fennel bulb in half. Then chop up the bulb into small pieces.
Nutrition
Calories: 363kcal | Carbohydrates: 69g | Protein: 17g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 834mg | Potassium: 1470mg | Fiber: 17g | Sugar: 17g | Vitamin A: 4142IU | Vitamin C: 49mg | Calcium: 191mg | Iron: 7mg