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🍲 Hearty stew with red pumpkin, fennel, and chickpeas

240 kcal · 30 min · 4 servings

Ingredients

• 1 onion
• 2 garlic cloves
• 500 g Hokkaido pumpkin flesh
• 2 bulbs fennel (with greens)
• 1 red bell pepper
• 4 tbsp olive oil
• 2 tsp fennel seeds
• salt
• pepper
• 1 pinch raw cane sugar
• 1 pinch smoked paprika powder
• 250 ml vegetable broth
• 400 g peeled tomatoes (can)
• 200 g chickpeas (can; drained weight)

Instructions

1. 1. Peel the onion and the garlic clove.
2. 2. Cut the onion into thin strips.
3. 3. Dice the garlic finely.
4. 4. Cut the pumpkin into coarse cubes.
5. 5. Wash the fennel thoroughly.
6. 6. Set aside a few fennel fronds for decoration.
7. 7. Remove the hard stems at the base of the fennel.
8. 8. Cut the fennel bulbs into small pieces.
9. 9. Wash the bell pepper.
10. 10. Halve the bell pepper.
11. 11. Remove the inside and the seeds.
12. 12. Dice the bell pepper.
13. 13. Heat the oil in a large pot.
14. 14. Add all the prepared vegetables to the pot.
15. 15. Sauté the vegetables over medium heat for 4 to 5 minutes.
16. 16. Sprinkle 1 teaspoon of fennel seeds over it.
17. 17. Season with salt, pepper, sugar, and paprika powder.
18. 18. Pour in the vegetable broth.
19. 19. Add the tomatoes.
20. 20. Let the stew simmer over low heat for about 15 minutes.
21. 21. Drain the chickpeas in a colander.
22. 22. Rinse the chickpeas with water.
23. 23. Let the chickpeas drain well.
24. 24. Add the chickpeas to the pot after 15 minutes.
25. 25. Let everything cook together for another 5 minutes.
26. 26. Taste the stew and adjust the seasoning if needed.
27. 27. Fill the bowls with the stew.
28. 28. Garnish with the reserved fennel fronds.
29. 29. Sprinkle the remaining fennel seeds over it.

Nutrition per serving

• kcal: 240
• Protein: 9 g · Fett/Fat: 12 g · Carbs: 23 g