Hearty Chickpea & Spinach Stew
This filling stew comes together quickly. Mashed chickpeas give the broth body, and tomato paste adds a savory note without adding sodium. To make preparation easier, look for chopped fresh onion and shredded carrot, as well as a soup starter mix, in the produce section.
Nutrition Profile: Dairy-Free, Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Aging, Healthy Immunity, Healthy, Pregnancy, High Fiber, High-Protein, Low Added Sugars, Low-Calorie, Nut-Free, Soy-Free
Ingredients:
- 2 (15 ounces) cans of 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 (3/4 cup)
- 4 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 3 tablespoons tomato paste
- 1 (32 ounces) carton of low-sodium chicken broth (4 cups)
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- 3 cups IQF (individually quick-frozen) spinach (8 oz.)
- ¼ cup grated Parmesan cheese (Optional)
Directions:
- Using a potato masher or fork, mash 1 can of chickpeas. Set aside.
- In a large pot over medium-high heat, heat the oil. Cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Cook, stirring frequently, until the onion, carrots, and garlic (or garlic powder) are softened and fragrant about 3 to 4 minutes. After adding tomato paste cook for 30 seconds, stirring constantly.
- Add the broth, mashed and whole chickpeas, pepper, and salt to the pot. Bring to a boil, then reduce to low heat and cover. Reduce the heat to medium and cook, covered, for about 10 minutes, or until the vegetables are tender and the flavors have blended.
- Increase the heat to medium-high and stir in the spinach. Cook, stirring constantly, for 1 to 2 minutes, or until the spinach is heated through. Pour the soup into individual bowls. If desired, garnish each serving with 1 tbsp Parmesan.
