Rating: 4.2 stars
10 Ratings
  • 5 star values: 4
  • 4 star values: 4
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Mash 1 can chickpeas with a potato masher or fork. Set aside.

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  • 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.

Tips

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; carbohydrates 41.3g; dietary fiber 13.1g; sugars 10g; fat 13.4g; saturated fat 2.5g; cholesterol 48.8mg; vitamin a iu 12057.2IU; vitamin c 11mg; folate 148.4mcg; calcium 179.7mg; iron 6.1mg; magnesium 113.8mg; potassium 981.5mg; sodium 643.1mg.
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Reviews (10)

10 Ratings
  • 5 star values: 4
  • 4 star values: 4
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 3 stars
10/19/2020
I made this stew without the fennel and without mashing half of the chickpeas as I don t care for fennel and I like my stews more brothy. I also could not find IQF spinach so followed the tip and got a 10 oz block of chopped spinach. Overall my first reaction was that it needed salt! I added another 1/2 tsp of salt but the flavor still was still lacking. It s very filling though and would be good for people on low or no sodium diets. Probably won t be making this one again. Read More
Rating: 4 stars
01/11/2021
This is a good recipe that freezes well. As with most recipes, leftovers taste more flavorful. For years I have been making a similar recipe that appeared in February, 1998 issue of Southern Living magazine. That one has additional seasonings that really perk up the stews. Read More
Rating: 4 stars
07/21/2021
Overall, delicious. Needs a bunch of cheats though, but overall the calorie per serving is super low and it is very hearty. The mashed chickpeas blend in with the texture of the turkey so it feels much more hearty than it appears. It is as filling and yummy as a chili. I think corn would be another yummy addition to this, could easily transform into a brothy pasta as well. Here's how I made this recipe work: I doubled the spices including garlic and tomato paste. I also didn't love the order of cooking the ingredients based on my knowledge of operations so I cooked the onions first until translucent, followed by garlic and carrots until fragrant, and then added the spices to bloom and then the tomato paste to deepen the flavor. I find cooking this way with the tomato paste kind of fakes a slow-cooking taste without spending a ton of extra time. At this stage I also added gochujang to the mixture for more spiciness, the final result reminds me of spicy italian sausage but much healthier! And then after all of that I added the ground turkey and occasionally stirred until cooked and then proceeded as written. *I've found better success with EatingWell recipes if I season at least double of what is written. I believe they're written for people with a low sodium diet in mind, but my personal goal with these are overall nutrition and lower calorie satisfaction!* Read More
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Rating: 4 stars
10/03/2019
This was flavorful and nutritious. I will definitely make it again. Read More
Rating: 5 stars
01/17/2021
I have made this two times now and both times felt I needed to spice it up a bit. The only thing I did was use less broth so it was more stew than soup, I added extra tomate paste and took the spice to a more Indian flavor adding curry, turmeric. Overall I feel healthy eating this dish. It makes a lot so when I have a busy week ahead I make this. Leftovers are even better. Read More
Rating: 4 stars
01/05/2021
There is a depth of good flavor in this stew. At first I thought it wouldn't be thick enough to be called a stew but in the end, when you add the spinach, the consistency thickens and is just lovely. My husband also really like it and that's coming from someone who doesn't want soup for dinner! Read More
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Rating: 5 stars
01/21/2021
This is really good. Based on prior reviews, I doubled spices. Great flavor, not overpowering. I also used fresh spinach leaves. Would definitely make again. Read More
Rating: 5 stars
10/25/2020
This soup was so good. Light and tasty. I added a bit more tomato paste for more flavor and I served with avocado slices and added croutons. Delicious. Read More
Rating: 4 stars
10/16/2020
I found this recipe rather bland until I added a can of plain pumpkin. Also I used chopped kale in place of spinach Read More