Once you try braised fennel, you’ll be hooked on the rich flavor and tender texture. The quartered bulbs are cooked in a two-step process that calls for browning the vegetables first, then simmering until they yield a tasty broth. Here, the fennel is served over toothsome wheat berries, but you could use any cooked whole grain for this bowl’s base.
- 1 cup wheat berries
- 2 Tbs. olive oil
- 3 medium fennel bulbs, trimmed and quartered
- 3/4 cup diced tomatoes (1/2 15-oz. can)
- 2 cloves garlic, minced (2 tsp.)
- 1 tsp. dried thyme
- 3/4 cup cooked chickpeas (1/2 15-oz. can)
- 1/4 cup cured black olives, pitted and halved, optional
- 1/4 cup shaved Parmesan, optional
1 Soak wheat berries in large bowl of cold water overnight.
2 Cook wheat berries in large pot boiling salted water for 30
to 45 minutes, or until tender. Drain.
3 Meanwhile, heat oil in Dutch oven over high heat. Add fennel, and sear 5 minutes, or until deep brown on two sides. Stir in 2 cups water, then tomatoes, garlic, and thyme. Season with salt and pepper, if desired, and add chickpeas. Cover, and simmer 20 to 25 minutes, or until fennel is tender, stirring occasionally.
4 Spoon ½ cup wheat berries into each serving bowl. Top with 3 fennel quarters, sauce, and olives, if using. Sprinkle with Parmesan, if using.
- Calories: 38
- Carbohydrate Content: 55 g
- Fat Content: 9 g
- Fiber Content: 13 g
- Protein Content: 12 g
- Saturated Fat Content: 1 g
- Sodium Content: 262 mg
- Sugar Content: 11 g