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; 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 cups IQF (individually quick-frozen) spinach (8 oz.); 3 tablespoons tomato paste; 1 (32 ounce) carton low-sodium chicken broth (4 cups); ¼ teaspoon ground pepper; ⅛ teaspoon salt; ¼ cup grated Parmesan cheese (Optional)

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I always find comfort in a warm, nourishing bowl of stew, and this Hearty Chickpea & Spinach Stew Recipe is one of my absolute favorites to whip up when I need something both satisfying and wholesome. It’s packed with tender chickpeas, vibrant spinach, and lean ground turkey, all infused with a blend of fragrant spices and a subtle kick of heat. The stew comes together in about 30 minutes, making it perfect for a cozy weeknight dinner or a meal that fills your home with inviting aromas. Every spoonful feels like a warm hug, and I can’t wait to share why this dish has become a staple in my kitchen.

Why You’ll Love This Hearty Chickpea & Spinach Stew Recipe

What really draws me to this Hearty Chickpea & Spinach Stew Recipe is the wonderful flavor profile. The earthy, slightly nutty chickpeas pair beautifully with the fresh brightness of the spinach, while the ground turkey adds a lean, meaty texture that doesn’t overpower the dish. I love the gentle heat from the crushed red pepper and the aromatic notes from oregano and fennel seeds. It all comes together in a rich tomato and broth base that’s comforting and deeply satisfying. Each bite is well-balanced and layered with flavor, which keeps me coming back for more.

Beyond the taste, I appreciate how easy this stew is to prepare. The ingredients are straightforward, most of which I usually have on hand, and the steps are simple enough for any skill level. Whether I’m cooking for myself or feeding the whole family, this recipe fits the bill. Plus, it’s versatile enough to suit a variety of occasions—like a casual weeknight dinner, a make-ahead meal for busy days, or even a casual dinner party where I want to impress without fuss. It stands out because it’s hearty, wholesome, and feels like a genuine home-cooked meal without the fuss or lengthy prep.

Ingredients You’ll Need

A white round shallow bowl filled with a mix of lightly mashed chickpeas and coconut flakes, showing a textured surface with small yellow and beige round chickpeas blending with white coconut pieces. A silver potato masher rests inside the bowl, with mashed mixture clinging to its grid. The bowl is placed on a white marbled surface, and a folded teal and white cloth napkin is partially visible on the left side. Photo taken with an iphone --ar 4:5 --v 7

The charm of this recipe lies in its simplicity and the way each ingredient plays a key role in creating texture, flavor, and color. From plump chickpeas to vibrant spinach and aromatic spices, everything transforms into a delicious, comforting stew.

Low-sodium chickpeas: Using two cans, one mashed and one whole, gives the stew a creamy texture while keeping those wonderful chickpea bites intact.
Olive oil: For sautéing, it adds a subtle fruitiness and richness without overpowering other flavors.
93%-lean ground turkey: This lean protein makes the stew hearty without adding extra grease.
Dried oregano: Adds earthy, herbaceous notes that deepen the overall flavor.
Fennel seeds, crushed: Give a unique anise-like aroma that’s unexpected but so delicious.
Crushed red pepper: Just a little to provide a gentle warmth and kick.
Onion and carrots: Classic aromatic vegetables contributing sweetness and body.
Garlic: Fresh or powdered, essential for savory depth.
Tomato paste: Concentrated tomato flavor that enriches the broth.
Low-sodium chicken broth: The stew’s flavorful liquid base, keeping it light but tasty.
Ground pepper and salt: Simple seasoning to enhance the natural flavors.
IQF spinach: Frozen spinach is convenient and keeps the dish fresh and vibrant.
Grated Parmesan cheese (optional): A sprinkle adds a delightful, savory finish on top.

Directions

Step 1: Start by mashing one can of the rinsed chickpeas using a potato masher or fork until they’re partially mashed but still have some texture. Set this aside to add creaminess to your stew later.

Step 2: In a large pot, heat the olive oil over medium-high heat. Add the ground turkey, oregano, crushed fennel seeds, and crushed red pepper. Cook the turkey while crumbling it with a wooden spoon until it’s no longer pink, about 2 to 3 minutes. This step builds the stew’s meaty base and infuses it with the spices.

Step 3: Add the chopped onion, diced carrots, and minced garlic (or garlic powder if preferred). Cook and stir frequently for 3 to 4 minutes, or until the vegetables are softened and fragrant. This creates a rich flavor foundation and the natural sweetness of the vegetables.

Step 4: Stir in the tomato paste and cook for 30 seconds, stirring constantly. This step ensures the tomato paste is well incorporated and its flavor deepens without tasting raw.

Step 5: Pour in the chicken broth, then add the mashed chickpeas along with the whole chickpeas still in their can. Season with ground pepper and salt. Bring the mixture to a simmer, then reduce the heat to medium, cover, and let it cook briskly for about 10 minutes until the vegetables are tender and the flavors meld together beautifully.

Step 6: Add the frozen spinach and increase the heat to medium-high. Stir continuously until the spinach has thawed and heated through, roughly 1 to 2 minutes.

Step 7: Ladle the stew into bowls and, if you like, top each serving with a tablespoon of grated Parmesan cheese for a savory, umami boost that perfectly finishes the dish.

Servings and Timing

This Hearty Chickpea & Spinach Stew Recipe yields about 8 cups, making enough to comfortably serve 4 hearty portions. The prep time is approximately 20 minutes, which includes chopping and mashing, making the preparation approachable even on a busy day. The additional simmering time is about 10 minutes, resulting in a total cooking time of around 30 minutes from start to finish. There’s no resting or cooling time required, so you can serve it warm and enjoy it immediately.

How to Serve This Hearty Chickpea & Spinach Stew Recipe

A white bowl filled with a colorful soup containing visible layers of chickpeas, small diced orange carrots, leafy green spinach, and tiny pieces of light brown meat in a golden broth. The soup is topped in the center with a sprinkle of white grated cheese. The bowl is placed on a wooden board on a white marbled surface. Nearby is a small white bowl with more grated cheese and a silver spoon beside it. A white and green striped cloth is tucked under the wooden board. Photo taken with an iphone --ar 4:5 --v 7

I love serving this stew piping hot because the warm broth and tender ingredients feel especially comforting that way. It pairs wonderfully with crusty bread or warm pita to soak up every last drop. For a more filling meal, I often add a side of garlic roasted potatoes or a simple quinoa salad to keep the whole spread balanced and satisfying.

When it comes to garnishes, sprinkling freshly grated Parmesan cheese on top is my go-to because it melts slightly on the hot stew and adds a touch of richness. For a bit of fresh brightness, chopped fresh parsley or a squeeze of lemon juice over the top helps lift the flavors beautifully. Presentation-wise, ladling the stew into deep bowls with a sprinkle of cheese and herbs always impresses guests and makes the meal feel special.

For drinks, this stew pairs nicely with a light red wine like Pinot Noir or a crisp white like Sauvignon Blanc. If you’re avoiding alcohol, a sparkling water with a twist of lime or a cold herbal iced tea complements the savory and mildly spicy notes perfectly. I find this dish perfect for weeknight dinners, but it also shines as a casual meal for gatherings when I want to offer something warm, hearty, and approachable that everyone will enjoy.

Variations

One of the reasons I adore this Hearty Chickpea & Spinach Stew Recipe is how flexible it is. If you want to make it vegetarian or vegan, simply skip the ground turkey and use vegetable broth instead of chicken broth. For an added boost of plant-based protein, you can toss in some cooked lentils or chopped mushrooms to replace the turkey, which also gives a lovely earthy depth.

In terms of flavor variations, I sometimes experiment by swapping the fennel seeds for a teaspoon of smoked paprika to bring in a subtle smokiness, or I add a splash of coconut milk at the end to give it a creamy, slightly sweet finish. You could also swap spinach for kale or Swiss chard if you prefer a heartier green. And for a chunkier texture, I like to add diced potatoes or sweet potatoes at the step when the broth is added, allowing them to simmer until tender.

If you want to speed up the cooking further, you could use ground beef or chicken sausage instead of turkey—they cook slightly faster and bring their own unique flavor. Alternatively, making this stew in a slow cooker on low for 4-6 hours also works beautifully, allowing all the flavors to meld and deepen, although I do love the fresh vibrancy that the stovetop method offers.

Storage and Reheating

Storing Leftovers

I usually transfer any leftover stew into airtight containers as soon as it cools to room temperature. Glass containers with tight-fitting lids work best to preserve freshness and prevent any odors from other foods. Stored in the refrigerator, this stew keeps well for up to 4 days, making it a perfect make-ahead meal for busy weekdays.

Freezing

This stew freezes very well, which is great for batch cooking. I recommend portioning it into freezer-safe containers or heavy-duty zip-top bags. Make sure to label with the date, and it will stay good for up to 3 months. When you’re ready to enjoy it, thaw it overnight in the fridge before reheating so the texture holds up nicely.

Reheating

When reheating, I prefer using the stovetop over the microwave because it allows me to gently warm the stew while stirring to keep everything evenly heated and prevent sticking. Add a splash of broth or water if the stew seems too thick. Avoid boiling the stew during reheating as it can toughen the turkey and wilt the spinach excessively. Warm it slowly until steaming hot, and it will taste almost as fresh as when first made.

FAQs

Can I use canned spinach instead of frozen?

I recommend using frozen spinach rather than canned because frozen retains more texture and flavor, while canned spinach tends to be too soft and watery for this stew. Frozen spinach is easy to measure and adds a fresh vibrant color to the dish.

Is it possible to make this stew gluten-free?

Absolutely! This Hearty Chickpea & Spinach Stew Recipe is naturally gluten-free as written since it contains no wheat or gluten-containing ingredients. Just be sure to use gluten-free chicken broth if you’re buying store-bought.

Can I substitute ground turkey with another protein?

Yes, you can substitute ground turkey with ground chicken, lean ground beef, or even plant-based meat alternatives to suit your preferences. Keep in mind the cooking times may vary slightly depending on the protein choice.

How spicy is the stew and can I adjust the heat level?

The recipe includes crushed red pepper for a mild heat level that adds warmth without overwhelming the other flavors. If you prefer it milder, you can reduce or omit the crushed red pepper. For those who like it spicier, add a pinch of cayenne or more crushed red pepper to taste.

Can this stew be made ahead of time?

Definitely! In fact, I often make this stew a day before serving because the flavors deepen and the texture improves after resting. Just store it properly in the fridge and reheat gently before serving.

Conclusion

I truly believe this Hearty Chickpea & Spinach Stew Recipe is a wonderful addition to anyone’s recipe box. It’s fast, flavorful, and filling, with a great balance of textures and tastes that comfort the soul while nourishing the body. Whether you’re making a simple dinner for yourself or cooking for a crowd, I hope you enjoy this stew as much as I do—it’s one of those dishes that feels like home with every bite.