Fennel, Chickpea & Prawn Stew
This hearty seafood stew is a harmony of flavors that come together in one delicious pot. Fresh fennel, garlic, and paprika blend beautifully with chopped tomatoes and tender chickpeas. The addition of cavolo nero or kale adds a nutritious element to the dish. And let's not forget the stars of the show - raw prawns that cook to perfection in the rich, simmering sauce. Get ready to enjoy a comforting and flavorful meal that will surely warm your soul.
— Constant Cookbook
Ingredients
- olive oil
- ½ fennel , finely sliced
- 4 garlic cloves , finely sliced
- 1 tsp paprika
- 1 x 400g tin chopped tomatoes
- 1 x 220g tin chickpeas , drained and rinsed
- handful cavolo nero or kale, washed
- 150g raw prawns
Instructions
- Heat the olive oil in a large, flameproof shallow casserole dish over a medium heat, and cook the onion, fennel and garlic for 12 mins, stirring occasionally until soft and just turning golden. Stir in the nduja or chorizo and sizzle for 2 mins until the oils are released and the veg starts to take on the red colour.
- Tip in the tomatoes, then rinse the can out with the wine and pour it in, along with the stock. Stir in the chickpeas. Season and bring to a simmer, then cook for 20 mins until the sauce is rich. Season to taste.
- Stir in the squid and prawns so they’re completely mixed into the sauce, then simmer for about 5 mins more until the squid and prawns are cooked through. Scatter with the parsley, lemon zest and reserved fennel fronds before serving.
Cook Time
15M
Prep Time
PT5M
Yield
Serves 2
Nutrition
- Calories: 305 calories
- Fat Content: 11 grams fat
- Saturated Fat Content: 2 grams saturated fat
- Carbohydrate Content: 18 grams carbohydrates
- Sugar Content: 7 grams sugar
- Fiber Content: 7 grams fiber
- Protein Content: 25 grams protein
- Sodium Content: 1 milligram of sodium
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