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.
- 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 tablespoons tomato paste
- 1 (32 ounce) carton low-sodium chicken broth (4 cups)
- ¼ teaspoon ground pepper
- ⅛ teaspoon salt
- 3 cups IQF (individually quick-frozen) spinach (8 oz.)
- ¼ cup grated Parmesan cheese (Optional)
- Step 1Mash 1 can chickpeas with a potato masher or fork. Set aside.
- Step 2Heat 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.
- Step 3Add 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.
- Step 4Add 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.
Tip: Individually quick-frozen (IQF) spinach makes this recipe a breeze. If you can’t find it, use a frozen 10-oz. block of spinach, cook according to package directions, then add to the soup in Step 4.
To make ahead: Refrigerate for up to 3 days.