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.

Patsy Jamieson
Source: Diabetic Living Magazine, Spring 2019


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; protein 32.4g 65% DV; carbohydrates 41.3g 13% DV; dietary fiber 13.1g 53% DV; sugars 10g; fat 13.4g 21% DV; saturated fat 2.5g 12% DV; cholesterol 48.8mg 16% DV; vitamin a iu 12057.2IU 241% DV; vitamin c 11mg 18% DV; folate 148.4mcg 37% DV; calcium 179.7mg 18% DV; iron 6.1mg 34% DV; magnesium 113.8mg 41% DV; potassium 981.5mg 28% DV; sodium 643.1mg 26% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 0
  • 4 star values: 1
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Rating: 4 stars
This was flavorful and nutritious. I will definitely make it again. Read More
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