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🍽️ Creamy Chickpea Stew with Fennel and Carrots

185 kcal · 30 min · 4 servings

Ingredients

• 100 g chickpeas
• 1 small onion
• 1 bulb fennel
• 1 large carrot
• 3 large tomatoes
• 1 chili pepper
• 1 tbsp olive oil
• 1 sprig thyme
• 1 bay leaf
• 2 tbsp tomato paste
• salt
• black pepper
• parsley (chopped, for garnish)
• yellow cherry tomatoes (for garnish)

Instructions

1. 1. Place the chickpeas in a bowl and cover them with plenty of cold water. Let them soak overnight.
2. 2. Drain the soaking water and rinse the chickpeas.
3. 3. Put the chickpeas into a pot and cover them with fresh water.
4. 4. Bring the water to a boil.
5. 5. Skim off the foam that rises to the surface with a spoon.
6. 6. Reduce the heat to low and cover the pot.
7. 7. Cook the chickpeas for 40 to 45 minutes until they are soft.
8. 8. Remove the pot from the heat and set it aside.
9. 9. Peel the onion and cut it in half.
10. 10. Cut the onion halves into thin strips.
11. 11. Wash the fennel and remove the tough cores.
12. 12. Cut the fennel bulb into quarters lengthwise.
13. 13. Slice the fennel quarters into thin strips.
14. 14. Peel the carrot.
15. 15. Dice the carrot into small cubes.
16. 16. Score a cross into the bottom of the tomatoes.
17. 17. Pour boiling water over the tomatoes.
18. 18. Shock the tomatoes immediately with cold water.
19. 19. Peel the skin off the tomatoes.
20. 20. Dice the peeled tomatoes.
21. 21. Finely chop the chili.
22. 22. Heat the olive oil in a pot.
23. 23. Fry the chili and onions while stirring.
24. 24. Add the prepared vegetables (fennel, carrots, tomatoes) to the pot.
25. 25. Sauté the vegetables briefly.
26. 26. Strip the thyme leaves from the stems.
27. 27. Add the thyme leaves and the bay leaf to the vegetables.
28. 28. Pour the vegetable broth into the pot.
29. 29. Stir in the tomato paste.
30. 30. Bring the mixture to a boil.
31. 31. Season with salt and pepper.
32. 32. Cover the pot and let the stew simmer for 20 minutes over low heat.
33. 33. Drain the cooked chickpeas in a sieve.
34. 34. Add the chickpeas to the stew and mix them in.
35. 35. Taste the stew again and adjust seasoning if needed.
36. 36. Fill the bowls with the stew.
37. 37. Garnish with parsley and tomatoes.
38. 38. Serve the stew hot.

Nutrition per serving

• kcal: 185
• Protein: 7 g · Fett/Fat: 7 g · Carbs: 25 g