Hearty Chickpea & Spinach Stew


This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium in this healthy recipe for weight loss.

Prep Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
8 cups

How to Prep the Vegetables

The key to making this hearty stew is prepping all your ingredients beforehand, which includes chopping and dicing the vegetables. Here are tips on how to dice an onion and how to mince garlic. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

How to Thicken the Stew

Chickpeas are naturally high in starches, which, when broken down, act as a thickening agent. When stirred into a stew, mashed chickpeas cook down to create a creamy, rich texture. For this recipe, we mash one can of chickpeas with a potato masher or fork and add it to the stew to thicken it. Check out more tips from our test kitchen on how to thicken soup.

How to Store Hearty Chickpea & Spinach Stew

This stew can be stored in an airtight container and refrigerated for up to three days. To reheat, you can microwave the stew on High until warm.

Additional reporting by Jan Valdez


  • 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 (3/4 cup)

  • 4 cloves garlic, minced, or 1/2 teaspoon garlic powder

  • 3 tablespoons tomato paste

  • 1 (32 ounce) carton low-sodium chicken broth (4 cups)

  • ¼ teaspoon ground pepper

  • 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 tablespoon Parmesan, if desired.



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

Nutrition Facts (per serving)

401 Calories
13g Fat
41g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 401
% Daily Value *
Total Carbohydrate 41g 15%
Dietary Fiber 13g 47%
Total Sugars 10g
Protein 32g 65%
Total Fat 13g 17%
Saturated Fat 3g 13%
Cholesterol 49mg 16%
Vitamin A 12057IU 241%
Vitamin C 11mg 12%
Folate 148mcg 37%
Sodium 643mg 28%
Calcium 180mg 14%
Iron 6mg 34%
Magnesium 114mg 27%
Potassium 982mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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