Hearty Chickpea & Spinach Stew (eatingwell.com)

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.

Rating: 4/5

Ingredients

• 2 cans Chickpeas, low-sodium, divided, rinsed
• 1 Tbsp Olive Oil
• 12 oz Ground Turkey, 93%-lean
• 1/2 tsp Oregano
• 1/2 tsp Fennel Seed, crushed
• 1/2 Crushed Red Pepper
• 1 Onions, medium, chopped, 1 cup
• 2 Carrots, medium, diced (3/4 cup)
• 4 Garlic Cloves, minced, or 1/2 teaspoon garlic powder
• 3 Tbsp Tomato Paste
• 32 oz Chicken Broth, low-sodium
• 1/4 tsp Black Pepper
• 1/8 tsp Salt
• 3 cups Spinach
• 1/4 cup Parmesan, grated

Preparation steps

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.

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