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Hearty Chickpea & Spinach Stew

Yields2 Servings

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

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)
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 Tbsp. Parmesan, if desired.

Nutrition Facts

2 servings

Serving size

4 servings

Amount per serving
Calories401
% Daily Value *
Total Fat 134g172%

Saturated Fat 25g125%
Cholesterol 488mg163%
Sodium 6431mg280%
Total Carbohydrate 413g151%

Dietary Fiber 131g468%
Total Sugars 10g
Protein 324g
Potassium 9815mg209%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.