Hearty Chickpea & Spinach Stew

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.

Prep/Cook Time: 30 Minutes, Servings: 4

Ingredients

• 2 15-ounce cans low-sodium chickpeas, rinsed, divided
• 1 tablespoon olive oil
• 12 ounces 93%-lean ground turkey
• ½ teaspoon dried oregano
• ½ teaspoon fennel seeds, crushed
• ½ teaspoon crushed red pepper
• 1 medium onion, chopped (1 cup)
• 2 medium carrots, diced (¾ cup)
• 4 cloves garlic, minced, or ½ teaspoon garlic powder
• 3 tablespoons tomato paste
• 1 32-ounce carton low-sodium chicken broth (4 cups)
• ¼ teaspoon ground pepper
• ⅛ teaspoon salt
• 3 cups individually quick-frozen spinach (8 ounces)
• ¼ cup grated Parmesan cheese (optional)

Directions

1. Mash 1 can chickpeas with a potato masher or fork. Set aside.
2. 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.
3. 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.
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.

Nutritional Information

Per Serving: 439 Calories, Total Fat: 17 g, Saturated Fat: 3 g, Cholesterol: 63 mg, Carbohydrates: 43 g, Fiber: 13 g, Total Sugars: 10 g, Protein: 35 g, Sodium: 644 mg, Potassium: 1174 mg, Phosphorus: 470 mg, Iron: 6 mg, Folate: 154 mcg, Calcium: 207 mg, Vitamin A: 12119 IU, Vitamin C: 28 mg, Vitamin D: 12 IU

© Dotdash Meredith. All rights reserved. Used with permission.