This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
Ingredients
- 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
- 1 tablespoon olive oil
- 12 ounces 93%-lean ground turkey
- ½ teaspoon dried oregano
- ½ teaspoon fennel seeds, crushed
- ½ 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)
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- 3 cups IQF (individually quick-frozen) spinach (8 oz.)
- ¼ 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 flavors 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 Tbsp. Parmesan, if desired.
Tips
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.
Tips
To make ahead: Refrigerate for up to 3 days.
Nutrition Facts
Serving Size: 2 cups Per Serving: 401 calories; protein 32.4g; carbohydrates 41.3g; dietary fiber 13.1g; sugars 10g; fat 13.4g; saturated fat 2.5g; cholesterol 48.8mg; vitamin a iu 12057.2IU; vitamin c 11mg; folate 148.4mcg; calcium 179.7mg; iron 6.1mg; magnesium 113.8mg; potassium 981.5mg; sodium 643.1mg.
