MMMMM----- Recipe via Meal-Master (tm) v8.06
Title: Instant Pot Fennel, Chickpea, And Brown Rice Stew
Categories: Mediterranean,Stews,Vegan
Yield: 4 Servings
1 c Dried chickpeas (200 g);
-soaked overnight *
1 lg Yellow onion; diced
1 lg Fennel bulb; with fronds * *
4 cl Garlic; finely chopped
1/2 c Fresh thyme sprigs; leaves
-stripped
4 c Vegetable broth (950 ml)
1 1/4 c Long-grain brown rice (225
-g)
1/2 ts Red pepper flakes
2 Bay leaves
1 1/2 ts Kosher salt; + more to taste
Freshly cracked black
-pepper; to taste
14 1/2 oz Can crushed tomatoes (410
-g)
8 oz Can tomato sauce (227 g)
3 lg Handfuls of baby spinach,
-kale, or other greens of
-choice; up to 4, chopped
-roughly
1 tb Fresh lemon juice; up to
-1-1/2 tb
1/2 c Italian flat-leaf parsley;
-finely chopped
Preparation time: 10 minutes
Cooking time: 40 minutes
This Instant Pot Chickpea and Brown Rice Stew is a complete, balanced
meal and is so simple - just add all the ingredients to the Instant
Pot and dinner will be waiting for you! Healthy, vegan, gluten-free,
oil-free, nut-free, and soy-free.
Pour the vegetable broth into the Instant Pot. Add the soaked and
drained chickpeas, onions, fennel, garlic, whole thyme leaves, broth,
brown rice, red pepper flakes, bay leaves, salt, and pepper. Stir to
combine.
Pour the crushed tomatoes and tomato sauce on top of the other
ingredients, but do not stir, allowing the tomatoes to sit on top
(this prevents the tomatoes from blocking the Instant Pot's heat
sensory and burning).
Secure the lid and set the Pressure Release to Sealing. Select the
Pressure Cook setting at high pressure and set the cook time to
12 minutes.
Once the 12-minute timer has completed and beeps, allow a natural
pressure release for 10 minutes and then switch the Pressure Release
knob from Sealing to Venting to release any remaining steam.
Open the pot and stir in the greens and lemon juice. Select the
Sauté́ setting and cook for 2 to 4 minutes, or until the greens are
wilted and the stew has slightly thickened. Season to taste with
additional salt and black pepper as needed. Transfer stew to
individual bowls and garnish with the chopped parsley and the
reserved fennel fronds. Store leftovers in the fridge for up 5 to 6
days.
Recipe by Nisha Vora
Recipe FROM: <https://rainbowplantlife.com/
vegan-instant-pot-fennel-chickpea-stew/>
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