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. Source: Diabetic Living Magazine, Spring 2019

Patsy Jamieson


Ingredient Checklist


Instructions Checklist
  • 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 Tbsp. Parmesan, if desired.


Tip: Individually quick-frozen (IQF) spinach makes this recipe a breeze. If you can't find it, use a frozen 10-oz. block of spinach, cook according to package directions, then add to the soup in Step 4.

To make ahead: Refrigerate for up to 3 days.

Nutrition Facts

401 calories; 13.4 g total fat; 2.5 g saturated fat; 49 mg cholesterol; 643 mg sodium. 981 mg potassium; 41.3 g carbohydrates; 13.1 g fiber; 10 g sugar; 32.4 g protein; 12057 IU vitamin a iu; 11 mg vitamin c; 148 mcg folate; 180 mg calcium; 6 mg iron; 114 mg magnesium;

Reviews (2)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I think this dish is exceptional! I made minor changes due to what I had. I left out the red pepper and fennel I only had a small amount of ground beef instead of turkey I mixed the Parmesan cheese in the whole pot and I added a sprinkle of nutritional yeast and some cooked whole grain bulger. I loved it thanks! Read More
Rating: 4 stars
This was flavorful and nutritious. I will definitely make it again. Read More