Fennel, Chickpea Video and Brown Rice Stew — Rainbow Plant Life

Fennel, Chickpea Video and Brown Rice Stew  — Rainbow Plant Life
Fennel, Chickpea Video and Brown Rice Stew — Rainbow Plant Life
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • Ingredients

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

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1311 % Daily Value *
    • Total Fat: 16 g 24.89%
    • Saturated Fat: 2 g 10.5%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 6511 mg 271.31%
    • Calcium: 404 mg 40.44%
    • Potassium: 3135 mg 89.57%
    • Magnesium: 0 mg 0%
    • Iron: 18 mg 97.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 247 g %
    • Dietary Fiber: 38 g 151.64%
    • Sugar: 61 g
    • Protein: 56 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 7 g
    • Vitamin A 80.94%
    • Vitamin C 152.27%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch13
    • Exchange - Vegetables11
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total10 oz-eq

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