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Chickpea Spinach Stew

Hearty Chickpea & Spinach Stew

January 25, 2022

Warm yourself up with this hearty chickpea & spinach stew recipe. With 32g per serving its flavorful and nutritious.

  • Yields: 4 servings
Chickpea Spinach Stew

Directions

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

2Heat 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.

3Add 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.

4Add 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.

Source: Eating Well 

Active time: 20 minutes

Total: 30 minutes

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.

Ingredients

2 can low-sodium chickpeas, rinsed, divided

1 tbsp olive oil

12 oz. 93%-lean ground turkey

1/2 tsp dried oregano

1/2 tsp fennel seeds, crushed

1/2 tsp 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 tbsp tomato paste

1 carton low-sodium chicken broth (4 cups)

1/4 tsp ground pepper

1/8 tsp salt

3 cups IQF (individually quick-frozen) spinach (8 oz.)

1/4 cup grated Parmesan cheese (Optional)

00:00

Nutrition Facts

Serving Size2 cups
Calories401
Sodium643.1mg
Potassium981.5mg
Protein32.4g
Cholesterol48.8mg
Sugar10g
Total Fat13.4g
Saturated Fat2.5g
Total Carbohydrates41.3g
Dietary Fiber13.1g

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