Hearty Chickpea & Spinach Stew

2 low-sodium chickpeas, rinsed, divided

1 tbsp olive oil

12 93%-lean ground turkey

0.50 tsp dried oregano

0.50 tsp fennel seeds, crushed

0.50 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)

0.25 tsp ground pepper

0.13 tsp salt

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

0.25 cup grated Parmesan cheese (Optional)

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.

Nutrition Facts

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.

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Hearty Chickpea & Spinach Stew