Recipe description
June 7, 2026
Tomato Chickpea Fennel Stew
A fiber-rich tomato chickpea fennel stew to support gentle digestion.
Plant Based
High Fiber
Digestion Friendly
93%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from chickpeas, fennel, and tomatoes.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein, olive oil and slow-digesting legumes.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Chickpea
1
cup
Fennel
1
cup
Tomato
2
cup
Onion, green
1
piece
garlic
2
cloves
Oil, olive
2
tablespoon
vegetable broth
2
cup
Salt
0.5
teaspoon
pepper
0.5
teaspoon
Oregano
1
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat. Add chopped onion and cook until translucent.
2
Stir in minced garlic and cook for an additional minute.
3
Add fennel, chickpeas, and diced tomatoes to the pot. Stir to combine.
4
Pour in the vegetable broth and season with salt, pepper, and oregano.
5
Bring the mixture to a boil, then reduce heat and simmer for about 20-30 minutes.
6
Serve warm and enjoy your fiber-rich stew.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
42 g
Carbohydrates
12 g
Fiber
7 g
Sugar
9 g
Fat
0.8 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan-friendly or vegetarian-friendly?
Yes. It's based on vegetables, chickpeas and tomatoes. Use vegetable broth and ensure no animal products are involved.
How long does it take to make?
Around 40–45 minutes in total.
How many servings does it yield?
About 4 servings.
What are good serving ideas or sides?
Pair with brown rice, quinoa, or crusty bread; add a green salad.
Can I freeze leftovers?
Yes. Leftovers freeze well for 2–3 months. Cool before freezing and reheat gently.
Can I adapt it for gluten-free or nut-free diets?
It's naturally gluten-free if you use gluten-free broth; it's nut-free unless you add nuts as a garnish.
How can I adjust the spice level?
Lower the chili peppers or chili flakes to reduce heat; add more spices if you want more depth.
What are the main nutritional benefits?
High in fiber from chickpeas and vegetables; plant-based protein; fennel provides polyphenols.
How should I store and reheat leftovers safely?
Store in airtight containers in the fridge for 3–4 days; reheat on the stove or in the microwave until steaming.