Chickpea-Fennel Chickwich with Lentil-Cist Sup
A protein-packed lunch duo: a hearty fennel-infused chickpea sandwich (chickwich) paired with a lentil-cist soup to satisfy and sustain.
- Prep Time: min
- Cook Time: min
Servings:
2 servings
(originally 3 servings)Ingredients(scaled)
- ⅔ can canned chickpeas
- ⅔ fennel bulb
- ⅔ carrot carrot
- ⅓ red onion
- 1 ⅓ cloves garlic
- 1 ⅓ tablespoons olive oil
- ⅔ tablespoon lemon juice
- ⅓ teaspoon salt
- ⅛ teaspoon black pepper
- 4 slices whole-grain bread
- 0 condiment optional
- ⅔ cup red lentils
- 2 ⅔ cups vegetable broth
- ⅓ teaspoon dried thyme
- ⅔ cup canned tomatoes
- ⅓ teaspoon fennel seed
- ⅔ cup water
Instructions
- Chop fennel, carrot, and red onion; mince garlic.
- Sauté fennel, carrot, onion, and garlic in olive oil until softened.
- Mash chickpeas lightly and mix with sautéed vegetables; season with lemon juice, salt, and pepper.
- Toast bread slices if desired.
- Assemble chickwich by layering chickpea fennel mixture between bread slices.
- Rinse lentils. In a pot, combine lentils, tomatoes, thyme, fennel seed, broth, and water; bring to a boil.
- Simmer soup until lentils are tender, about 20 minutes; season to taste.
- Serve chickwich with a warm bowl of lentil-cist soup for a protein-rich lunch.
Nutritional Estimates
Per serving · 2 servings total
| calories | — |
|---|---|
| protein | — |
| carbohydrates | — |
| fat | — |
Community Ratings & Comments
No ratings yet. Be the first!
Comments
No comments yet. Be the first to leave one!