Prep Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:8 cupsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:8 cups
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:30 mins
Total Time:
30 mins
Servings:4
Servings:
4
Yield:8 cups
Yield:
8 cups
Jump to Nutrition Facts
Jump to recipe
How to Prep the Vegetables
The key to making this hearty stew is prepping all your ingredients beforehand, which includes chopping and dicing the vegetables. Here are tips onhow to mince garlic. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
How to Thicken the Stew
Chickpeas are naturally high in starches, which, when broken down, act as a thickening agent. When stirred into a stew, mashed chickpeas cook down to create a creamy, rich texture. For this recipe, we mash one can of chickpeas with a potato masher or fork and add it to the stew to thicken it. Check out more tips from our test kitchen onhow to thicken soup.
How to Store Hearty Chickpea & Spinach Stew
This stew can be stored in an airtight container and refrigerated for up to three days. To reheat, you can microwave the stew on High until warm.
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Cook Mode(Keep screen awake)Ingredients2(15 ounce) canslow-sodium chickpeas, rinsed, divided1tablespoonolive oil12ounces93%-lean ground turkey½teaspoondried oregano½teaspoonfennel seeds, crushed½teaspooncrushed red pepper1mediumonion, chopped (1 cup)2mediumcarrots, diced (3/4 cup)4clovesgarlic, minced, or 1/2 teaspoon garlic powder3tablespoonstomato paste1(32 ounce) cartonlow-sodium chicken broth (4 cups)¼teaspoonground pepper⅛teaspoonsalt3cupsIQF (individually quick-frozen) spinach (8 oz.)¼cupgrated Parmesan cheese (Optional)
Cook Mode(Keep screen awake)
Ingredients
2(15 ounce) canslow-sodium chickpeas, rinsed, divided
1tablespoonolive oil
12ounces93%-lean ground turkey
½teaspoondried oregano
½teaspoonfennel seeds, crushed
½teaspooncrushed red pepper
1mediumonion, chopped (1 cup)
2mediumcarrots, diced (3/4 cup)
4clovesgarlic, minced, or 1/2 teaspoon garlic powder
3tablespoonstomato paste
1(32 ounce) cartonlow-sodium chicken broth (4 cups)
¼teaspoonground pepper
⅛teaspoonsalt
3cupsIQF (individually quick-frozen) spinach (8 oz.)
¼cupgrated Parmesan cheese (Optional)
DirectionsMash 1 can chickpeas with a potato masher or fork. Set aside.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenHeat 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.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenAdd 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.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenAdd 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 tablespoon Parmesan, if desired.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenTipIndividually quick-frozen (IQF) spinach makes this recipe a breeze. If you can’t find it, use a frozen 10-ounce block of spinach. Cook according to the package directions, then add to the soup in Step 4.Originally appeared: Diabetic Living Magazine, Spring 2019; updated November 2022
Directions
Mash 1 can chickpeas with a potato masher or fork. Set aside.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenHeat 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.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenAdd 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.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenAdd 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 tablespoon Parmesan, if desired.Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenTipIndividually quick-frozen (IQF) spinach makes this recipe a breeze. If you can’t find it, use a frozen 10-ounce block of spinach. Cook according to the package directions, then add to the soup in Step 4.
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 tablespoon Parmesan, if desired.
Tip
Individually quick-frozen (IQF) spinach makes this recipe a breeze. If you can’t find it, use a frozen 10-ounce block of spinach. Cook according to the package directions, then add to the soup in Step 4.
Originally appeared: Diabetic Living Magazine, Spring 2019; updated November 2022
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Nutrition Facts(per serving)401Calories13gFat41gCarbs32gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
