App onlyCarrot & harissa soup with feta toasties.
Stash this spicy carrot soup in the freezer for a speedy lunch on busy days. The feta toasties are optional, but well worth the extra effort
Spicy prawn & fennel chickpeas
Serves 4 - 6
Easy
Prep:
Cook:
Make this comforting and warming brothy stew made with tiger prawns, fennel and chickpeas. Serve with lots of bread to mop up the spicy sauce
Skip to ingredients
- 2 tbsp olive oil
- 1 large fennel bulbaround 300g, finely chopped
- 1 onionfinely chopped
- 1 red chillideseeded if you like, finely chopped or 1 tsp chilli flakes
- 4 garlic clovesfinely chopped
- 1 tbsp tomato purée
- 2 x 400g can chopped tomatoes
- 2 x 400g can chickpeas
- 1 lemonzested and juiced
- pinch of sugar(optional)
- 250g raw tiger prawnsdefrosted or fresh
- 15g parsleyfinely chopped
- crusty breadto serve
Nutrition: Per serving (6)
- kcal220
- fat6g
- saturates1g
- carbs22g
- sugars10g
- fibre8ghigh
- protein14g
- salt0.7g
Method
step 1
Heat the oil in a large, deep frying pan over a medium heat. Stir in the fennel and onion with a pinch of salt. Cook, for 15 mins, until softened. Stir in the chilli and half the garlic. Let it sizzle for 2 mins until fragrant, then stir in the tomato purée. Cook for 3-4 mins until caramelised before adding the chopped tomatoes and chickpeas, along with the liquid. Swill out the tomato cans with a splash of water and add this, too. Splash in some lemon juice and bring to a simmer. Cook for 20-25 mins, until the flavours have combined and the sauce has thickened. Season to taste, adding a pinch of sugar, if needed, and a splash more lemon juice. Stir in the prawns and cook for 2-3 mins until pink and cooked through.
step 2
Meanwhile, to make the gremolata, mix the remaining garlic with the lemon zest and parsley, then season with a pinch each of salt and pepper. Sprinkle the gremolata over the prawns. Serve in shallow bowls alongside some crusty bread, if you like.
