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Leek Fennel Chickpea Braise

A slow-braised French-style dish of dried chickpeas cooked with leeks, fennel, carrots, celery, and fresh thyme in a white wine and tomato broth. The vegetables are sweated in butter before the chickpeas are simmered until tender.

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105 min 4 servings medium

Why this recipe works

Chickpeas supply protein, which is necessary for tissue building and repair and contributes to the maintenance of muscle mass, along with dietary fibre (the parts of plant foods the body cannot digest), which contributes to regular laxation (keeps bowel movements regular). Chickpeas, leeks and garlic also provide non-haem iron (the kind found in plant foods), which is necessary for normal oxygen transport, iron is part of the haemoglobin in red blood cells that carries oxygen around the body, and contributes to the reduction of tiredness and fatigue; women who menstruate need more than twice as much iron as men or post-menopausal women, because iron is lost with each period. The tomatoes, leeks and thyme contribute vitamin C, which helps the body absorb the non-haem iron from the chickpeas and also contributes to normal immune system function. Carrots and leeks provide vitamin A (and beta-carotene, which the body converts into vitamin A), which is necessary for normal vision and contributes to normal immune system function.

Ingredients

Method

  1. The night before, place dried chickpeas in a large bowl and cover with cold water by at least 8cm. Leave to soak for 8 to 12 hours. Drain and rinse well before cooking.
  2. Preheat your oven to 160°C fan-forced (or 170°C conventional). Melt the butter in a large heavy-based oven-safe pot or Dutch oven over medium heat. Add the leeks and fennel and cook, stirring occasionally, for 8 minutes until softened and beginning to turn golden at the edges.
  3. Add the carrots, celery, and garlic to the pot. Stir to combine and cook for a further 4 minutes until the vegetables start to soften.
  4. Pour in the white wine and increase the heat to medium-high. Let the wine bubble and reduce by half, scraping up any bits from the base of the pot. This takes about 3 to 4 minutes.
  5. Add the crushed tinned tomatoes, drained chickpeas, water, thyme bundle, sea salt, and black pepper. Stir everything together. The liquid should just cover the chickpeas and vegetables. Top up with a little more water if needed.
  6. Bring the pot to a gentle simmer on the stovetop, then cover with a tight-fitting lid and transfer to the preheated oven. Braise for 70 to 80 minutes, checking at the 60-minute mark. The chickpeas should be completely tender and creamy through, and the broth should be rich and slightly thickened. If the broth looks thin, remove the lid for the final 15 minutes.
  7. Remove the thyme bundle. Taste and adjust salt and pepper. Drizzle with a tablespoon of extra virgin olive oil and scatter the reserved fennel fronds over the top before serving.

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