Name: Hearty Chickpea & Spinach Stew Recipe
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: American
Ingredients: 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided; 1 tablespoon olive oil; 12 ounces 93%-lean ground turkey; 0.5 teaspoon dried oregano; 0.5 teaspoon fennel seeds, crushed; 0.5 teaspoon crushed red pepper; 0.25 teaspoon ground pepper; 0.125 teaspoon salt; 1 medium onion, chopped (1 cup); 2 medium carrots, diced (3/4 cup); 4 cloves garlic, minced (or 0.5 teaspoon garlic powder); 3 tablespoons tomato paste; 1 (32 ounce) carton low-sodium chicken broth (4 cups); 3 cups IQF (individually quick-frozen) spinach (8 oz.); 0.25 cup grated Parmesan cheese

If you’re craving something comforting, nutritious, and totally satisfying, you’re going to love this Hearty Chickpea & Spinach Stew Recipe. I stumbled upon this gem when I wanted a filling meal that didn’t skimp on flavor or health benefits. It’s packed with protein-rich ground turkey, fiber-loaded chickpeas, and vibrant spinach—all simmered together in a savory broth that feels like a warm hug in a bowl. Trust me, once you try it, you’ll find yourself reaching for seconds (and maybe even thirds!).

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Why You’ll Love This Recipe

Super Nutritious: Loaded with protein, fiber, and iron from chickpeas, turkey, and spinach to keep you energized and full.
Quick & Easy: From pantry staples to finish in under 30 minutes—perfect for busy weeknights.
Flavorful Comfort: The blend of fennel, oregano, and crushed red pepper adds depth without overpowering the natural ingredients.
Family-Friendly: My family goes crazy for this stew, even my picky eaters ask for more!

A white bowl filled with a thick soup containing many small pieces of light brown beans, orange carrot cubes, and dark green leafy vegetables mixed throughout a brown broth. On top of the soup, there is a small mound of white grated cheese placed in the center, adding a fine texture contrast. The bowl is placed on a white marbled surface with a silver spoon resting next to it and a blue and white cloth partially visible on the side. The lighting highlights the fresh ingredients and their different textures. photo taken with an iphone --ar 4:5 --v 7

Ingredients You’ll Need

These ingredients come together in perfect harmony. I always stock up on canned chickpeas and frozen spinach because they’re so convenient, and the ground turkey keeps the stew light while packing in the protein.

Chickpeas: Canned chickpeas save time; rinse them well to reduce any canning saltiness.
Olive Oil: Used to sauté the turkey and veggies, bringing out those delicious flavors.
Ground Turkey: I use lean (93%) for a healthy protein boost without too much fat.
Dried Oregano: Adds an earthy, herby note that complements the stew.
Fennel Seeds: Crushed for a subtle anise flavor that pairs beautifully with the turkey.
Crushed Red Pepper: Just a pinch to add warmth and balance the richness.
Onion: Chopped to release natural sweetness when softened.
Carrots: Diced carrots bring a gentle sweetness and vibrant color.
Garlic: Fresh minced garlic is my go-to, but garlic powder works if you’re in a pinch.
Tomato Paste: Forges a rich, tangy base that deepens the stew’s flavor.
Chicken Broth: Low-sodium broth keeps things wholesome while adding savory depth.
Ground Pepper & Salt: Seasoning essentials to taste.
Frozen Spinach: I use IQF spinach for convenience and consistent texture.
Parmesan Cheese: A sprinkle at the end adds umami and creaminess, making it feel indulgent.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

This recipe is a blank canvas—feel free to tweak it to your taste or dietary needs. I’ve tried changing things up depending on the season or what I have in my fridge, and every version offers something a little different.

Vegetarian Version: Swap the ground turkey for extra chickpeas or firm tofu, and use vegetable broth instead of chicken.
Spice It Up: I once added smoked paprika and a dash of cayenne for a smoky, spicy twist my friends adored.
Add More Veggies: Mushrooms or bell peppers make the stew even heartier and add layers of flavor.
Use Fresh Spinach: If you can, fresh baby spinach works beautifully, but add it at the very end to prevent wilting too much.

How to Make Hearty Chickpea & Spinach Stew Recipe

Step 1: Prep the Chickpeas and Sauté the Turkey

Start by mashing one can of the rinsed chickpeas with a potato masher or fork until chunky—you want some texture, not a puree. Heat olive oil in a large pot over medium-high heat, then add ground turkey with dried oregano, crushed fennel seeds, and a pinch of crushed red pepper. As the turkey cooks (about 2-3 minutes), break it up with a wooden spoon until it’s no longer pink. This step builds the deep flavor foundation.

Step 2: Add Vegetables and Tomato Paste

Throw in the chopped onion, carrots, and garlic (or garlic powder). Stir often for 3-4 minutes until everything softens and you smell those delicious aromas filling your kitchen. Then, add the tomato paste and stir for about 30 seconds to let it develop its rich taste before proceeding.

Step 3: Combine Broth and Chickpeas, Then Simmer

Pour in the chicken broth along with the mashed chickpeas and the second can of whole chickpeas. Season with salt and pepper. Cover the pot, bring it to a gentle simmer and reduce the heat to medium. Let it cook for about 10 minutes until the carrots are tender and the flavors have melded beautifully. This simmering step is where the stew really comes to life.

Step 4: Stir in Spinach and Finish With Cheese

Finally, add the frozen spinach, turn the heat up to medium-high, and cook while stirring until the spinach is warmed through—usually a quick 1-2 minutes. Ladle the stew into bowls and top each serving with a generous tablespoon of grated Parmesan cheese. It adds that creamy, salty note that makes this stew totally irresistible.

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Pro Tips for Making Hearty Chickpea & Spinach Stew Recipe

Don’t Overcook the Spinach: Adding spinach at the very end keeps it vibrant and avoids a mushy texture.
Mash Some Chickpeas: I learned mashing one can boosts the stew’s creaminess without needing added thickeners.
Toast Your Spices: Lightly crushing fennel seeds releases more aroma and flavor—try it next time!
Mind the Salt: Use low-sodium broth and taste before salting; it’s easy to over-season otherwise.

How to Serve Hearty Chickpea & Spinach Stew Recipe

A white bowl filled with a stew made of small round chickpeas, orange carrot pieces, light beige tofu crumbles, and chopped green leafy vegetables in a light reddish-orange broth. The chickpeas and carrots are scattered throughout in an even mix with the tofu and greens, creating a colorful and textured look. The broth is thin enough to show the ingredients clearly but adds a shiny wet layer around them. The bowl sits on a white marbled surface with a gray woven placemat partially visible underneath. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

I love topping my bowl with a sprinkle of Parmesan cheese and a few twists of freshly cracked black pepper. Sometimes, if I’m feeling fancy, I add a spoonful of plain Greek yogurt to add a creamy tang that pairs beautifully. Fresh chopped parsley or a drizzle of extra virgin olive oil can also brighten things up and add a fresh finish.

Side Dishes

This stew is hearty enough on its own, but if you want sides, I suggest warm crusty bread or garlic naan for dipping. A simple green salad with lemon vinaigrette also balances the warm, meaty stew wonderfully, especially on cooler days.

Creative Ways to Present

For a casual dinner party, I serve this stew in rustic bowls topped with goat cheese crumbles and fresh herbs. Another idea is layering it over a bed of quinoa or brown rice for an extra hearty presentation that doubles as a complete meal. It’s colorful and comforting—your guests will ask for the recipe!

Make Ahead and Storage

Storing Leftovers

I store leftovers in airtight containers in the fridge and find they stay fresh and flavorful for up to 4 days. The stew actually tastes even better the next day as the flavors continue to meld, making it a perfect candidate for meal prep.

Freezing

This recipe freezes beautifully. Just cool it completely, then portion into freezer-safe bags or containers. When you’re ready, thaw overnight in the fridge and reheat gently on the stovetop. I like to add a splash of broth or water while reheating to loosen it up and keep the texture just right.

Reheating

Slowly reheat the stew over medium-low heat, stirring occasionally. This helps to evenly warm the ingredients without drying them out. If it tastes a bit flat, a squeeze of fresh lemon juice or a sprinkle of Parmesan can boost the flavor quickly.

FAQs

Can I make this Hearty Chickpea & Spinach Stew Recipe vegan?

Absolutely! Just swap out the ground turkey for a plant-based protein like mushrooms, lentils, or tofu, and use vegetable broth instead of chicken broth. Also, skip the Parmesan or use a vegan cheese alternative to keep it fully vegan.
Is this stew good for meal prep?

Yes! I love preparing this stew in advance because it tastes even better the next day. Just store it in airtight containers in the fridge for up to 4 days or freeze portions for longer storage.
Can I use fresh spinach instead of frozen?

You sure can. Just add fresh spinach towards the end and cook for about 1 minute until wilted. Be careful not to overcook it to keep its bright color and texture.
What can I serve with this stew?

Crusty bread, naan, or a light green salad all pair beautifully and round out the meal without overshadowing the stew’s rich flavors.

Final Thoughts

This Hearty Chickpea & Spinach Stew Recipe has become one of my go-to dishes, especially when I want something nutritious and filling without hours in the kitchen. What I love most is how versatile it is—you can easily transform it to suit whatever you have on hand or your current cravings. I genuinely recommend you give it a try, whether you’re cooking for yourself, family, or friends. Once you make this hearty stew, you’ll understand why it’s become such a favorite around my dinner table. Happy cooking!