Chickpea and Spinach Stew

Experience a quick and hearty delight with our Chickpea and Spinach Stew. Mashed chickpeas bring a robust texture to the broth, complemented by tomato paste for a savory touch without excess sodium. A wholesome and weight-loss-friendly recipe, ready in a snap.

Delight in our Chickpea and Spinach Stew, a nutritious blend of mashed chickpeas adding a hearty texture to the broth. Enriched with vibrant spinach, this stew is a nutrient-packed medley, offering a wholesome source of protein, fiber, and essential vitamins. A savory infusion, featuring tomato paste, enhances the flavor profile without compromising on health. Savor this well-balanced and satisfying dish that nourishes the body with every spoonful.

Ingredients

• 1 medium onion, chopped (1 cup)
• 3 tablespoons tomato paste
• ½ teaspoon crushed red pepper
• 12 ounces of 93%-lean ground turkey
• 2 medium carrots, diced (3/4 cup)
• ½ teaspoon dried oregano
• 2 cans (15 ounces each) of low-sodium chickpeas, rinsed and divided
• ½ teaspoon crushed fennel seeds
• 4 cloves garlic, minced, or 1/2 teaspoon garlic powder
• ¼ teaspoon ground pepper
• ⅛ teaspoon salt
• 3 cups of individually quick-frozen (IQF) spinach (8 oz.)
• 1 tablespoon of olive oil
• ¼ cup grated Parmesan cheese (optional)
• 1 carton (32 ounces) of low-sodium chicken broth (4 cups)

How To Make

Step 1:

• Mash 1 can chickpeas using a potato masher or fork.
• Set the mashed chickpeas aside for later use.

Step 2:

• Heat olive oil in a large pot over medium-high heat.
• Add ground turkey, dried oregano, crushed 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 and cook, stirring, for 30 seconds.

Step 3:

• Add chicken broth, both mashed and whole chickpeas, ground pepper, and salt to the pot.
• Cover and bring to a simmer.
• Reduce heat to medium and cook, covered, at a brisk simmer until vegetables are tender and flavors have blended (about 10 minutes).

Step 4:

• 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.