Ingredients
Chickpeas
- 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
Meat and Seasonings
- 1 tablespoon olive oil
- 12 ounces 93%-lean ground turkey
- ½ teaspoon dried oregano
- ½ teaspoon fennel seeds, crushed
- ½ teaspoon crushed red pepper
Vegetables
- 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.)
Other Ingredients
- 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)
Instructions
- Mash Chickpeas: Mash 1 can of chickpeas with a potato masher or fork and set aside for later use in the stew.
- Cook Turkey and Spices: Heat olive oil in a large pot over medium-high heat. Add ground turkey, dried oregano, crushed fennel seeds, and crushed red pepper. Cook while crumbling the turkey with a wooden spoon 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, roughly 3 to 4 minutes. Then stir in tomato paste and cook for 30 seconds, blending the flavors.
- Add Liquids and Chickpeas: Pour in the low-sodium chicken broth, mashed chickpeas, whole chickpeas from the second can, ground pepper, and salt. Cover the pot and bring to a simmer. Reduce the heat to medium and let it cook covered at a brisk simmer until the vegetables are tender and flavors meld, about 10 minutes.
- Incorporate Spinach: Add the frozen spinach to the pot and increase the heat to medium-high. Stir and cook until the spinach is heated through, approximately 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 extra savory touch.
Notes
- You can substitute the ground turkey with ground chicken or lean ground beef for variations in taste and texture.
- For a vegetarian version, omit the turkey and use vegetable broth instead of chicken broth.
- The Parmesan cheese garnish adds a nice salty finish but can be omitted for a dairy-free option.
- Adjust crushed red pepper to your preferred spice level or omit if you want a milder stew.
- If fresh spinach is used instead of IQF spinach, add it at the same stage and cook until wilted.
- Prep Time: 20 mins
- Cook Time: 10 mins
- Category: Soup/Stew
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
