Reach Deeply into the Mediterranean Garden for this Soup or Stew

Chickpeas aka “garbanzos” are an apex superfood. They have a meaty texture and can be swapped into dips, tempeh, and stews. They are my choice when I want a meaty mouthfeel in a meatless meal.

I’m including my latest work-through in the kitchen with one of my favorite [and undervalued] veggies: fennel. Interchange with celery in stews; it adds a subtle anise flavor [plus fennel lasts for weeks in the fridge].

I’m lucky to have a Trader Joe’s nearby: they stock the most beautiful fennel bulbs.

INGREDIENTS: Serves 8-10 {Easily Halved} Jarred roasted red peppers add deep notes. Dark miso also brings out umami flavor. I made this vegan, or add meat stock and protein or mushrooms as you like.

• olive oil – 3 TBS
• onion – 2 cups, [1 large], thinly sliced
• fennel bulb – 2 cups, [1 large], thinly sliced
• garlic – 1 TBS, chopped
• red pepper flakes – 1 tsp [or to taste]
• oregano – 2 tsp dried [or 1 TBS fresh]
• anise seed – 1 tsp, crushed
• fennel seed – 1 tsp, crushed [or 2 tsp either spice]
• chickpeas – 2 [15 oz] cans, with liquid
• diced tomatoes – 1 [15 oz] can, with liquid
• roasted peppers – 1 cup, drained, chopped
• water to thin stew as needed
• salt – 1 tsp
• dark miso – 1/4 cup
• kale or spinach – one bunch, stemmed and chopped

TO SERVE: top with parmesan, and chopped fennel greens, minced scallion tops, parsley, or chives

INSTRUCTIONS:

1. In a large pot, sauté the onions and fennel until softened, 5-7 minutes
2. Add the remaining ingredients except for the miso, and kale or spinach then bring to a simmer [if needed, add enough water to barely submerge all the ingredients]
3. Cook until the veggies are tender, 25-30 minutes
4. Add the kale or spinach and cook until tender, about 10 minutes
5. Add the miso* and then taste for savoriness
6. Top with minced scallion greens or chives
7. Pass the parmesan at the table

*To dissolve miso paste, I found a hack that works—place the miso in a small sieve and dip into the soup, then use a spatula to push it through into the soup. Otherwise, mix miso in a small bowl with some stock before adding to prevent clumps.

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ADDITIONAL CHICKPEA RECIPES:

• CHICKPEA SOUSÉ RECIPE
• CARROT-CHICKPEA DIP RECIPE
• CHICKPEA FALAFELS RECIPE
• THAI GREEN CHICKPEA CURRY RECIPE – Award Winning
• MOROCCAN SWEET POTATO STEW RECIPE

© 2026 B. Hettig