Warm yourself up with this hearty chickpea & spinach stew recipe. With 32g per serving its flavorful and nutritious.
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.
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.
Serving Size 4 servings
Servings 2
- Amount Per Serving
- Calories 401
- % Daily Value *
- Total Fat 134g207%
- Saturated Fat 25g125%
- Cholesterol 488mg163%
- Sodium 6431mg268%
- Potassium 9815mg281%
- Total Carbohydrate 413g138%
- Dietary Fiber 131g524%
- Sugars 10g
- Protein 324g648%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
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.
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