Recipe description
Published on: June 7, 2026
Plant Based
High Fiber
Digestion Friendly
Ingredients
Tomato
4
piece
Chickpea
24
tablespoon
Fennel
1.5
cup
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.
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
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
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.
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