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Hearty Chickpea & Spinach Stew

  • 20 m
  • 30 m
Patsy Jamieson
“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.”


    • 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 IQF (individually quick-frozen) spinach (8 oz.)
    • ¼ cup grated Parmesan cheese (optional)


  • 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 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.
ALL RIGHTS RESERVED © 2019 Printed From 11/14/2019