Hearty Fennel and Chickpea Stew – A Comforting Plant-Based Power Meal
Discover the rich, aromatic taste of this Fennel and Chickpea Stew — a hearty, nutritious, and naturally vegan dish bursting with Mediterranean flavour. Perfect for cosy evenings or healthy meal prep.
Ingredients
- 2 tbsp extra virgin olive oil
- 2 fennel bulbs, sliced thin
- 3 cloves garlic, minced
- 1 onion, sliced thin
- 1 tsp salt
- ⅛ tsp pepper
- 1 can diced tomatoes
- 1 tsp Herbes de Provence
- ½ tsp Aleppo pepper or red hot pepper flakes (or to taste)
- ½ cup water
- 1 can organic chickpeas, rinsed and drained
- 10 black cured olives, pitted
- 2 tbsp capers
Instructions
- Heat the olive oil in a large deep skillet. Sauté the fennel, garlic, and onion over medium heat for 15-20 minutes or until the fennel is soft and caramelised. Season with salt and pepper
- Add the canned tomatoes, Herbes de Provence, Aleppo pepper and water. Bring to a boil, cover and reduce the heat. Simmer for 15 minutes
- Add the chickpeas, olives and capers and continue cooking, uncovered, for an additional 5-10 minutes
Notes
Serve with couscous or rice.
The Fascinating World of Fennel: Flavour, History, and Health Benefits
Fennel may look like a humble bulb with feathery green fronds, but it has a remarkable history and nutritional profile that makes it a superstar in plant-based cooking. Known for its gentle anise-like flavour, fennel adds both depth and freshness to dishes like our Fennel and Chickpea Stew — a comforting meal that celebrates Mediterranean ingredients at their best.
Origins of Fennel
Fennel (Foeniculum vulgare) is native to the Mediterranean region, particularly the coastal areas of southern Europe. Ancient Greeks and Romans valued it for its culinary and medicinal properties. According to Greek mythology, Prometheus used a stalk of fennel to carry fire from Mount Olympus to humankind — a symbolic gesture that linked the plant to nourishment and enlightenment.
The Romans, meanwhile, believed fennel sharpened eyesight and aided digestion. They introduced it across Europe, and over the centuries, it became a staple in Italian, French, and Indian cuisines. Today, fennel is cultivated globally, with major producers in Italy, India, and Egypt.
Nutritional Benefits
Fennel’s delicate texture hides a powerhouse of nutrients. The bulb, seeds, and fronds are all edible, each offering unique health benefits.
High in Fibre: Fennel supports digestion and helps maintain a healthy gut microbiome. One cup of raw fennel provides nearly 3 grams of fibre, making it a great addition to hearty dishes like chickpea stews.
Rich in Vitamin C: Essential for immune support and collagen formation, vitamin C is abundant in fennel bulbs. A single serving provides more than 15% of your daily requirement.
Potassium and Folate: Fennel’s mineral content helps regulate blood pressure, while folate supports cell renewal — particularly important in plant-based diets.
Antioxidant Compounds: The plant’s polyphenols and flavonoids, including quercetin, have anti-inflammatory properties that help combat oxidative stress.
Adding fennel to recipes like your Fennel and Chickpea Stew brings not only flavour but also tangible health benefits that make it a standout ingredient in vegan cooking.
Fun Facts About Fennel
- A Roman Remedy: Gladiators reportedly consumed fennel seeds to boost strength and stamina before battle.
- The Herb of Courage: In medieval times, fennel was believed to ward off evil spirits and was hung over doorways for protection.
- Culinary Versatility: Every part of the fennel plant can be used — the bulb for stews and soups, the seeds for spice blends, and the fronds as a fresh herb garnish.
- A Close Relative of Carrots: Though its flavour is more like liquorice, fennel belongs to the same family (Apiaceae) as carrots, celery, and parsley.
- Digestive Power: Fennel seeds have been used for centuries to soothe bloating and indigestion — still a common practice in India today, where they’re chewed after meals as a natural breath freshener.
Cooking with Fennel
When cooked, fennel transforms from crisp and mildly sweet to tender and mellow, making it perfect for stews. In a Fennel and Chickpea Stew, the caramelised edges of sautéed fennel blend beautifully with earthy chickpeas, tomatoes, and olive oil, creating a depth of flavour that’s both comforting and elegant.
Try pairing it with crusty sourdough or brown rice for a complete meal. The combination of legumes and vegetables makes this dish rich in plant-based protein and fibre — an ideal dinner option for athletes, families, and anyone looking for hearty, nutrient-dense comfort food.
How to Store and Use Fennel
Keep fresh fennel bulbs in the fridge wrapped in a damp cloth for up to a week. The fronds can be chopped and frozen in olive oil cubes for later use in soups, sauces, or salad dressings. If you enjoy its flavour, try experimenting with fennel seeds in homemade spice mixes, herbal teas, or even vegan sausages for that authentic Mediterranean note.
More Recipes to Try
If you enjoyed this stew, you might also like these other comforting dishes featuring chickpeas and fennel:
Each of these recipes continues the theme of wholesome, flavourful vegan comfort food that celebrates the versatility of chickpeas and the subtle sweetness of fennel.
Learn More About Fennel and Nutrition
To explore fennel’s impressive nutritional profile, see:
- Healthline: Fennel and Fennel Seeds — Nutrition and Benefits
- WebMD: Health Benefits of Fennel
Both offer research-based insights into fennel’s anti-inflammatory and digestive properties, reinforcing why it’s such a valuable part of a plant-based lifestyle.
