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; 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.

Reviews (10)

Read More Reviews
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
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
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
This was flavorful and nutritious. I will definitely make it again. Read More
Rating: 4 stars
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
Rating: 5 stars
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: 5 stars
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
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
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
Rating: 3 stars
Healthy yes. Tasty not really. I'm glad I halved this recipe - half makes 4 servings and I wouldn't have wanted too many leftovers (we are only 2 people). There are absolutely not enough spices in this recipe I doubled most of the spices except for the fennel which has a pretty strong flavor. I also added some thyme but it still wasn't enough. The parmesan cheese is essential - I added about 2 tablespoons to each serving and that really helped with the flavor. I won't be making this again but I think this is a start to a good recipe - just needs a better mix of spices. Read More