Description
This hearty Chickpea & Spinach Stew is a nutritious and wholesome dish perfect for a healthy meal. Combining protein-rich ground turkey, fiber-filled chickpeas, and nutrient-packed spinach, it offers a comforting and flavorful stew that’s both low in sodium and rich in taste. The addition of aromatic spices like oregano, fennel seeds, and crushed red pepper along with a touch of Parmesan cheese creates a balanced and satisfying meal ideal for weight loss and overall wellness.
Ingredients
Scale
Chickpeas
- 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
Meat & Oil
- 1 tablespoon olive oil
- 12 ounces 93%-lean ground turkey
Spices
- 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
Vegetables & Flavorings
- 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.)
Garnish
- 0.25 cup grated Parmesan cheese
Instructions
- Mash Chickpeas: Mash 1 can of chickpeas using a potato masher or fork until partially broken down. Set aside for later use to add texture to the stew.
- Cook Turkey and Spices: Heat olive oil in a large pot over medium-high heat. Add the ground turkey along with oregano, fennel seeds, and crushed red pepper. Crumble the turkey with a wooden spoon and cook until no longer pink, about 2 to 3 minutes.
- Sauté Vegetables: Add chopped onion, diced carrots, and minced garlic (or garlic powder) to the pot. Stir frequently and cook until the vegetables are softened and fragrant, approximately 3 to 4 minutes. Then stir in the tomato paste and cook for an additional 30 seconds to develop flavor.
- Add Broth and Chickpeas: Pour in the low-sodium chicken broth, the mashed chickpeas prepared earlier, and the remaining whole chickpeas. Season with ground pepper and salt. Cover the pot and bring the mixture to a simmer.
- Simmer the Stew: Reduce heat to medium and keep the stew covered, allowing it to simmer briskly until the vegetables are tender and the flavors have melded together, about 10 minutes.
- Add Spinach and Finish Cooking: Stir in the frozen spinach and increase heat to medium-high. Cook while stirring until the spinach is fully heated through, about 1 to 2 minutes.
- Serve and Garnish: Ladle the stew into bowls and garnish each serving with 1 tablespoon of grated Parmesan cheese, if desired, for an added savory touch.
Notes
- This stew is rich in protein and fiber, making it a healthy choice for weight loss and maintaining a balanced diet.
- Using low-sodium canned chickpeas and broth helps keep the sodium content moderate.
- Ground turkey can be substituted with ground chicken or lean beef according to preference.
- For a vegetarian version, omit the turkey and use vegetable broth instead.
- If you prefer fresh spinach, use about 10 ounces and add in the same step as the frozen spinach.
Nutrition
- Serving Size: 2 cups
- Calories: 401 kcal
- Sugar: 10 g
- Sodium: 643 mg
- Fat: 13 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 41 g
- Fiber: 13 g
- Protein: 32 g
- Cholesterol: 49 mg
