This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium in this healthy recipe for weight loss.
By Patsy Jamieson | Updated on September 19, 2023
Reviewed by Dietitian Micaela Young, M.S.
Tested by EatingWell Test Kitchen
Prep Time: 20 mins
Additional Time: 10 mins
Total Time: 30 mins
Servings: 4
Yield: 8 cups
Nutrition Prole:
Diabetes-Appropriate Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low Added Sugar Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie
Ingredients:
2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
1 tablespoon olive oil
12 ounces 93%-lean ground turkey
1⁄2 teaspoon dried oregano
1⁄2 teaspoon fennel seeds, crushed
1⁄2 teaspoon 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 tablespoons tomato paste
1 (32 ounce) carton low-sodium chicken broth (4 cups)
1⁄4 teaspoon ground pepper
1⁄8 teaspoon salt
3 cups IQF (individually quick-frozen) spinach (8 oz.)
1⁄4 cup grated Parmesan cheese (Optional)
Directions:
Step 1
Mash 1 can chickpeas with a potato masher or fork. Set aside.
Step 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.
Step 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 avors have blended, about 10 minutes.
Step 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 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
Nutrition Facts:
Per serving: Serving Size 2 cups 401 calories; total fat 13g ; saturated fat 3g ; cholesterol 49mg ; sodium 643mg ; total carbohydrate 41g; dietary fiber 13g; total sugars 10g; protein 32g; vitamin c 11mg; calcium 180mg; iron 6mg; potassium 982mg
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