Chickpea-Artichoke Stew with Rouille

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
56%
Chickpea-Artichoke Stew with Rouille
45 min.
8
218kcal

Suggestions

Ingredients

  • 24 ounces artichokes 
  • cups baking potato diced peeled
  • 0.5 teaspoon pepper black
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup cooking wine dry white
  • ounce fennel bulb with stalks
  • teaspoons fennel seeds 
  •  garlic cloves minced
  • pound leeks 
  • tablespoons juice of lemon fresh
  • 1.5 tablespoons olive oil 
  • 0.3 teaspoon saffron threads 
  • teaspoon salt 
  • cups water 
  • ounce water 
  • servings rouille 
  • servings rouille 

Equipment

  • bowl
  • frying pan
  • sieve
  • dutch oven

Directions

  1. Remove roots, outer leaves, and tops from leeks, leaving 1 1/2 to 2 inches of dark leaves. Slice leeks in half lengthwise; rinse with cold water.
  2. Drain.
  3. Remove dark leaves; chop dark leaves to measure 1 1/2 cups; set aside. Chop bulb ends to measure 2 cups; set aside.
  4. Remove stalks from fennel bulb. Chop the stalks to measure 1 1/2 cups; set aside. Chop bulb to measure 2 cups; set aside.
  5. Combine chopped dark leek leaves, chopped fennel stalks, 5 cups water, wine, and fennel seeds in a large Dutch oven; bring to a boil. Reduce heat; simmer 25 minutes. Strain leek mixture through a sieve over a bowl, reserving stock; discard solids.
  6. While the vegetable mixture simmers, combine 8 cups water and lemon juice. Working with 1 artichoke at a time, cut off stem to within 1 inch of base; peel stem.
  7. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom.
  8. Cut artichoke in half lengthwise.
  9. Remove fuzzy thistle from bottom with a spoon.
  10. Cut artichoke lengthwise into quarters; place in lemon water. Repeat procedure with remaining artichokes.
  11. Drain artichokes; discard lemon water.
  12. Heat oil in pan over medium heat.
  13. Add chopped leek bulbs, salt, and pepper; saut 5 minutes.
  14. Add garlic; saut 2 minutes. Stir in chopped fennel bulb, artichoke quarters, reserved stock, potato, chickpeas, tomatoes, and saffron; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender.
  15. Serve with Rouille.

Nutrition Facts

Calories218kcal
Protein15.05%
Fat17.17%
Carbs67.78%

Properties

Glycemic Index
52.39
Glycemic Load
12.75
Inflammation Score
-9
Nutrition Score
21.580434695534%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.49mg
Hesperetin
0.6mg
Naringenin
10.74mg
Apigenin
6.36mg
Luteolin
1.96mg
Kaempferol
1.52mg
Myricetin
0.15mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:217.81kcal
10.89%
Fat:4.32g
6.64%
Saturated Fat:0.59g
3.69%
Carbohydrates:38.36g
12.79%
Net Carbohydrates:27.72g
10.08%
Sugar:6.91g
7.68%
Cholesterol:0mg
0%
Sodium:629.42mg
27.37%
Alcohol:1.54g
100%
Alcohol %:0.38%
100%
Protein:8.52g
17.04%
Manganese:1.23mg
61.69%
Vitamin K:62.3µg
59.33%
Fiber:10.64g
42.55%
Vitamin B6:0.74mg
36.81%
Vitamin C:28.99mg
35.13%
Folate:128.39µg
32.1%
Magnesium:111.38mg
27.84%
Potassium:949.42mg
27.13%
Copper:0.54mg
26.99%
Iron:4.34mg
24.1%
Vitamin A:1115.01IU
22.3%
Phosphorus:198.93mg
19.89%
Calcium:141.98mg
14.2%
Vitamin B1:0.19mg
12.74%
Vitamin E:1.88mg
12.53%
Vitamin B3:2.44mg
12.22%
Vitamin B5:0.87mg
8.73%
Zinc:1.24mg
8.26%
Vitamin B2:0.14mg
7.98%
Selenium:2.68µg
3.83%
Source:My Recipes