This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
hearty chickpea spinach stew
Hearty Chickpea & Spinach Stew
Ingredient
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2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
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1 tablespoon olive oil
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12 ounces 93%-lean ground turkey
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½ teaspoon dried oregano
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½ teaspoon fennel seeds, crushed
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½ teaspoon crushed red pepper
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1 medium onion, chopped (1 cup)
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2 medium carrots, diced (3/4 cup)
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4 cloves garlic, minced, or 1/2 teaspoon garlic powder
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3 tablespoons tomato paste
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1 (32 ounce) carton low-sodium chicken broth (4 cups)
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¼ teaspoon ground pepper
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⅛ teaspoon salt
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3 cups IQF (individually quick-frozen) spinach (8 oz.)
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¼ cup grated Parmesan cheese (Optional)
Instructions
- Mash 1 can chickpeas with a potato masher or fork. Set aside.
- Heat oil in a large pot over medium-high heat. Add turkey, oregano, fennel seeds and crushed red pepper. Cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Add onion, carrots and garlic (or garlic powder). Cook, stirring often, until softened and fragrant, 3 to 4 minutes. Add tomato paste. Cook, stirring, for 30 seconds.
- Add broth, the mashed and whole chickpeas, pepper and salt to the pot. Cover and bring to a simmer. Reduce heat to medium and cook, covered, at a brisk simmer until the vegetables are tender and the flavors have blended, about 10 minutes.
- Add spinach and increase heat to medium-high, Cook, stirring, until the spinach is heated through, 1 to 2 minutes. Ladle the soup into bowls. Garnish each serving with 1 tablespoon Parmesan, if desired.