Fennel And Chickpea Stew

Ingredients

• 30 ml (2 tbsp)extra-virgin olive oil
• 2fennel bulbs, thinly sliced
• 3 clovesgarlic, minced
• 1onion, thinly sliced
• 5 ml (1 tsp)salt
• 0.6 ml (1/8 tsp)pepper
• 425 g (1 × 15 oz can)diced tomatoes
• 5 ml (1 tsp)Herbes de Provence
• 2.5 ml (1/2 tsp), or to tasteAleppo pepper or red chilli flakes
• 120 ml (1/2 cup)water
• 425 g (1 × 15 oz can)organic chickpeas, rinsed and drained
• 10black cured olives, pitted
• 10Kalamata olives, pitted
• 30–45 ml (2–3 tbsp), optionalcapers
• to tastechopped parsley, for garnish

Instructions

1. 1

   Soften the vegetables

   Heat the olive oil in a large, deep frying pan over a medium heat. Add the fennel, garlic and onion and sauté for 15–20 minutes, until the fennel is soft and caramelised. Season with the salt and pepper.

2. 2

   Simmer the tomatoes

   Stir in the diced tomatoes, Herbes de Provence, Aleppo pepper and water. Bring the mixture to the boil, cover the pan, then reduce the heat and simmer for 15 minutes.

3. 3

   Add chickpeas and olives

   Add the chickpeas, both kinds of olives and the capers, if using. Cook uncovered for a further 5–10 minutes.

4. 4

   Finish with parsley

   Sprinkle chopped parsley over the stew before serving.

What is fennel and chickpea stew?

This is a vegetable-and-pulse stew with flavours associated with Provençal cooking in southern France: fennel, tomatoes, herbs and olives. Chickpeas make it hearty, while capers and olives bring a salty, tangy contrast.

Here, the fennel is cooked slowly before the tomatoes go in. That gives it time to soften and develop a lightly caramelised flavour, which helps balance the bright tomato and the gentle chilli.

Nutrition and macros by portion

The nutrition label shows one serving as written: 254 calories, 8g protein, 33g carbs, 12g fat.

The chickpeas and tomatoes provide most of the carbohydrate, while olive oil and the olives contribute much of the fat; chickpeas also provide some protein. To balance the plate, serve a portion with a generous green salad or other non-starchy vegetables.

Give the fennel time

Fennel and aromatics: cook the fennel, garlic and onion over a moderate heat for the full 15–20 minutes. Stir occasionally so they soften evenly and the garlic does not catch.

Doneness cue: the fennel should be tender and beginning to colour before you add the tomatoes. If the pan looks dry or the vegetables start to stick, lower the heat.

Build the Provençal flavour

Herbs and chilli: Herbes de Provence gives the tomato base its fragrant, savoury character, while Aleppo pepper or chilli flakes add a little heat. Start with the listed amount and adjust the chilli to your taste.

Olives and capers: these add concentrated saltiness, so taste the finished stew before adding extra salt. Capers are optional, but they make the sauce more piquant.

Keep the chickpeas intact

Chickpeas: rinsing and draining canned chickpeas removes their packing liquid before they go into the stew. Add them near the end, as directed, so they warm through without breaking down too much.

Sauce texture: simmering uncovered for the final 5–10 minutes lets some liquid evaporate. Stop when the sauce is spoonable and the chickpeas are hot.

Use the simmering time well

The first stage takes 15–20 minutes, followed by 15 minutes covered and another 5–10 minutes uncovered. Keep the covered simmer gentle rather than vigorous so the sauce cooks steadily.

The fennel’s softening time can vary with how finely it is sliced. Use tenderness, not just the clock, as your cue before moving on to the tomato stage.

What to serve with the stew

Serve it in bowls with crusty bread to mop up the tomato sauce, or spoon it over couscous, rice or another grain. A crisp green salad makes a fresh contrast.

Add the parsley just before serving for a fresh, herbal finish. If you are serving bread or grains alongside, portion them separately to suit your appetite.

Recipe notes & tips

• Slice the fennel thinly so it softens at a similar pace to the onion.
• Keep the heat at medium while sautéing and stir occasionally to prevent the garlic from burning.
• Taste before adding extra salt, since the olives and capers are already salty.
• Use the lower amount of chilli if you prefer a gentler stew.
• Add the parsley at the end to keep its flavour fresh.

Variations

• Add lemon: finish with a squeeze of lemon juice for a brighter edge.
• Use vegetable stock: replace the water with the same amount of stock for a fuller savoury base.
• Add greens: stir in a handful of spinach during the final few minutes of cooking.
• Make it milder: leave out the Aleppo pepper or chilli flakes.
• Swap the garnish: use chopped fresh mint instead of parsley for a different herbal note.

Common mistakes to avoid

• Rushing the fennel: it may stay firm; cook it until soft and starting to caramelise before adding the tomatoes.
• Burning the garlic: it can turn bitter; keep the pan at medium heat and stir the vegetables occasionally.
• Boiling too hard: the sauce can reduce unevenly; lower the heat after bringing it to the boil and cover the pan.
• Adding extra salt too soon: olives and capers add saltiness; taste the stew near the end before seasoning further.
• Overcooking the chickpeas: they can break apart; add them for the final 5–10 minutes only.

How to store

Cool leftovers and refrigerate them in an airtight container for up to 3 days. Reheat gently in a saucepan or microwave until piping hot, adding a splash of water if the sauce has thickened.

Frequently asked questions