Instant Pot Fennel, Chickpea, and Brown Rice Stew

Description

A hearty, one-pot meal made with chickpeas, brown rice, and fennel — simple, nourishing, and pantry-friendly. This stew is protein-packed, allergen-friendly, and perfect for weeknight cooking. Just add all ingredients to the Instant Pot and come back to a warm, comforting dinner.

Ingredients

• 1 cup (200 g) dried chickpeas, soaked overnight*
• 1 large yellow onion, diced
• 1 large fennel bulb with fronds**
• 4 garlic cloves, finely chopped
• 1 handful fresh thyme sprigs, leaves stripped
• 4 cups (950 mL) vegetable broth
• 1 ¼ cups long-grain brown rice (about 8 oz / 225 g)
• ½ tsp red pepper flakes
• 2 bay leaves
• 1 ½ tsp kosher salt, plus more to taste
• Freshly cracked black pepper, to taste
• 1 (14.5 oz / 410 g) can crushed tomatoes
• 1 (8 oz / 227 g) can tomato sauce
• 3–4 large handfuls baby spinach, kale, or other greens, roughly chopped
• 1–1 ½ Tbsp fresh lemon juice
• ½ cup Italian flat-leaf parsley, finely chopped

Instructions

1. Add ingredients Pour the vegetable broth into the Instant Pot. Add soaked and drained chickpeas, onion, fennel, garlic, thyme leaves, brown rice, red pepper flakes, bay leaves, salt, and pepper. Stir to combine.

2. Layer tomatoes Pour crushed tomatoes and tomato sauce on top without stirring. (This prevents burning by keeping thick ingredients off the bottom.)

3. Pressure cook Secure the lid and set the Pressure Release to Sealing. Cook on High Pressure for 12 minutes.

4. Natural release Allow a 10-minute natural pressure release, then switch to Venting to release remaining steam.

5. Add greens Open the pot and stir in the greens and lemon juice. Select Sauté and cook for 2–4 minutes, until the greens wilt and the stew thickens slightly.

6. Season & serve Adjust salt and pepper to taste. Garnish with chopped parsley and reserved fennel fronds.

7. Storage Refrigerate leftovers for up to 5–6 days.

Notes

• Soaking Chickpeas: Cover with 4–5 cups (1 L) water and 1 tsp kosher salt. Soak 8 hours or overnight, then drain and rinse.
• Preparing Fennel: Trim stems, reserve fronds, remove the tough core, and finely chop the bulb.

Nutrition (per serving)

• Calories: 363 kcal
• Carbohydrates: 69 g Protein: 17 g Fat: 4 g
• Saturated Fat: 1 g Sodium: 834 mg Fiber: 17 g
• Vitamin A: 4142 IU Vitamin C: 49 mg Calcium: 191 mg Iron: 7 mg

Pantry-Only Modifications

If you’re limited to pantry ingredients:

• Omit fennel (or substitute ½–1 tsp fennel seeds).
• Replace fresh thyme with 1–1 ½ tsp dried thyme.
• Skip the greens.