Health

Spicy Braised Carrots, Fennel and Chickpeas

braised-spicy-carrots-fennel-chickpeas

Jen Causey ; Photo Styling: Chelsea Zimmer ; Prop Styling: Mindi Shapiro

Ingredients

  • 2 tablespoons grapeseed or avocado oil
  • 1 large fennel bulb (about 1 lb.), quartered, cored, and thinly sliced (about 3 cups)
  • 3 medium carrots (about 3 oz. each), halved lengthwise and cut diagonally into 1/4-inch-thick slices (about 2 cups)
  • 2 large shallots (about 3.5 oz. each), thinly sliced (about 1 cup)
  • 3/4 teaspoon kosher salt
  • 1 15-oz. can chickpeas, drained and rinsed
  • 2 medium cloves garlic, thinly sliced (about 2 tsp.)
  • 1 tablespoon harissa
  • 2 teaspoons chopped fresh oregano
  • 1/4 cup dry white wine
  • 1 cup low-sodium vegetable or chicken broth
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon black pepper Cooked couscous, rice, or other grain, optional
  • Chopped fresh parsley, for serving

Preparation


1. Heat oil in a large, deep skillet over medium heat. Add fennel, carrots, and shallots and sprinkle with 1/2 teaspoon of the salt. Cook, stirring occasionally, until vegetables begin to caramelize, 5 to 8 minutes. Add chickpeas and garlic; cook, stirring occasionally, for 1 minute. Stir in harissa and oregano; cook, stirring occasionally, for 1 minute.

2. Add wine and stir to loosen any browned bits from bottom of skillet. Cook, stirring constantly, until wine has almost evaporated, 30 seconds to 1 minute. Stir in broth and bring to a boil. Reduce heat to low and simmer until carrots are tender and most of the liquid has evaporated, about 15 minutes. Stir in lemon juice; cook for 1 minute. Sprinkle with pepper and remaining 1/4 teaspoon salt.

3. Divide cooked couscous among 4 shallow bowls, if desired. Top with vegetables and sprinkle with parsley.


  • Active:
  • Total:
  • Yield: 4

Nutritional Information

Calories per serving: 218
Fat per serving: 8g
Saturated fat per serving: 1g
Cholesterol per serving: 0mg
Fiber per serving: 9g
Protein per serving: 6g
Carbohydrates per serving: 31g
Sodium per serving: 681mg
Iron per serving: 2mg
Calcium per serving: 111mg

Good to Know

This dish is best when cooked a few hours (or even a day) in advance. Rewarm gently on the stove before eating.
Beth Lipton