Name: Hearty Chickpea & Spinach Stew Recipe
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided; 12 ounces 93%-lean ground turkey; 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.); 1 (32 ounce) carton low-sodium chicken broth (4 cups); 3 tablespoons tomato paste; 1 tablespoon olive oil; 0.25 cup grated Parmesan cheese; 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

If you’re craving something cozy, nutritious, and bursting with flavor, you’ve got to try this Hearty Chickpea & Spinach Stew Recipe. It’s one of those go-to meals that’s easy enough for a weeknight but feels like you’ve put in way more effort. I absolutely love how the tender ground turkey and chickpeas pair up with the earthy spinach and warm spices—plus, it fills you up without weighing you down. Stick around, because I’m going to share all my best tips to make sure your stew turns out perfect every time!

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Why You’ll Love This Recipe

Packed with Protein: The combination of ground turkey and chickpeas makes this stew satisfying and nourishing.
Quick and Easy: You can have this hearty meal on the table in just about 30 minutes, perfect for busy nights.
Flavorful but Light: Vibrant spices and fresh spinach keep the stew exciting without heaviness.
Super Versatile: It’s easy to tweak for your taste buds or dietary needs, making it a kitchen favorite.

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

Each ingredient in this Hearty Chickpea & Spinach Stew works together to create layers of flavor while keeping things wholesome. When shopping, look for low-sodium options where possible to keep the stew healthy and let the spices shine.

Chickpeas: Using canned chickpeas is convenient, but be sure to rinse them well to reduce sodium and remove any canned taste.
Olive Oil: A good quality olive oil adds a subtle fruity base that’s perfect for sautéing.
Ground Turkey: I opt for 93%-lean to keep the stew lighter but still juicy and flavorful.
Dried Oregano: This herb brings a lovely Mediterranean aroma that complements the other spices.
Fennel Seeds: Crushing them releases a mild anise flavor that adds unexpected depth.
Crushed Red Pepper: Just a pinch adds a gentle kick—feel free to adjust based on your spice tolerance.
Onion: Yellow or white onions both work well; they soften into sweetness as they cook.
Carrots: They add natural sweetness and texture, diced small so they cook quickly.
Garlic: Fresh minced garlic is best, but garlic powder is a fine substitute in a pinch.
Tomato Paste: This ingredient intensifies the tomato flavor and thickens the stew nicely.
Chicken Broth: Use low-sodium broth to control the saltiness and highlight the other flavors.
Ground Pepper and Salt: Season carefully at the end so you don’t overdo it.
Spinach: I use frozen spinach for ease, but fresh works well too—just add it a bit earlier to wilt gradually.
Parmesan Cheese: It’s an optional finishing touch that brings a creamy, salty contrast that my family can’t get enough of.

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

I love that this Hearty Chickpea & Spinach Stew Recipe is pretty flexible—you can easily switch things up depending on what you have on hand or what flavors you’re craving. Feel free to make it your own!

Vegetarian Variation: Swap the turkey for extra chickpeas or a diced sweet potato for a plant-powered stew—I guarantee you won’t miss the meat!
Spice Level: I sometimes add a bit more crushed red pepper or a dash of smoked paprika when I want a smoky heat.
Greens Swap: In the off-season, kale or Swiss chard works beautifully in place of spinach—they add a lovely chewiness.
Make it Heartier: Stir in cooked quinoa or brown rice for a filling, grain-boosted meal that doubles as leftovers.

How to Make Hearty Chickpea & Spinach Stew Recipe

Step 1: Mash Your Chickpeas for Creaminess

Start by mashing one whole can of chickpeas with a potato masher or fork, leaving some chunks for texture. This step surprised me the first time I tried it because it adds a luscious thickness without any cream or flour. Set the mashed chickpeas aside—you’ll add them back in later to create a stew that’s rich and hearty.

Step 2: Brown the Turkey and Build Flavors

Heat the olive oil in a large pot over medium-high heat, then toss in the ground turkey, oregano, crushed fennel seeds, and crushed red pepper. Use a wooden spoon to crumble the turkey as it cooks. This only takes 2 to 3 minutes until it’s no longer pink. You’ll notice the kitchen fills with a beautiful, warm aroma—this is when you know the spices are working their magic.

Step 3: Soften Your Veggies and Deepen the Taste

Next, add the chopped onion, diced carrots, and garlic (or garlic powder) to the pot. Stir consistently for 3 to 4 minutes until the veggies soften up and everything smells fragrant. Then, stir in the tomato paste and cook it for about 30 seconds—this step enhances the tomato flavor, giving your stew a nice little flavor boost.

Step 4: Simmer Until Perfectly Tender

Add the chicken broth, the mashed chickpeas, the whole rinsed chickpeas, plus the ground pepper and salt. Cover the pot and bring it to a simmer. Once simmering, reduce the heat to medium and let it cook for about 10 minutes. The vegetables become tender and all those flavors get to mingle and blend harmoniously—this is where the stew really comes alive.

Step 5: Add Spinach and Finish Strong

Finally, stir in the frozen spinach and ramp the heat back to medium-high. Cook, stirring regularly, for 1 to 2 minutes until the spinach is warmed through and beautifully wilted. Ladle the stew into bowls and optionally garnish each serving with a tablespoon of grated Parmesan cheese—this personal touch adds that lovely salty richness that my family goes crazy for.

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Pro Tips for Making Hearty Chickpea & Spinach Stew Recipe

Mash Slowly: When mashing chickpeas, leave some chunks for texture; it creates body without pureeing into a dip.
Don’t Skip Toasting Spices: Crushing and lightly toasting your fennel seeds with the turkey unlocks their full flavor, trust me, it’s worth it.
Use Frozen Spinach for Convenience: Frozen spinach is easy and reduces prep time, plus it blends beautifully into the broth.
Season Gradually: Salt and pepper should be added gradually and tasted frequently to avoid oversalting, especially with broth and Parmesan involved.

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’m a big fan of topping bowls with freshly grated Parmesan cheese—that creamy kick just elevates the whole stew. Sometimes, I sprinkle a bit of chopped fresh parsley or a swirl of Greek yogurt on top for brightness and richness. A squeeze of lemon juice on the side can also brighten up the flavors if you want a tangy twist.

Side Dishes

This stew is a complete meal, but I like pairing it with warm, crusty bread or garlic naan to soak up the delicious broth. For something lighter, a simple cucumber and tomato salad on the side adds fresh crunch and balances the warmth of the stew.

Creative Ways to Present

Try serving the stew in hollowed-out sourdough bowls for a fun, rustic presentation when you’re hosting friends. Another idea I’ve tried is layering it over cooked polenta for a comforting twist that’s perfect for chilly nights. Whatever you choose, presentation makes a cozy dish feel extra special.

Make Ahead and Storage

Storing Leftovers

After enjoying fresh stew, I let leftovers cool completely before transferring them to an airtight container. Refrigerated, they last beautifully for up to 4 days. The flavors actually deepen overnight, so leftovers often taste even better the next day—perfect for quick lunches or dinners.

Freezing

I’ve frozen this stew a few times in portioned containers, with great results. Just make sure it’s fully cooled before freezing, and thaw in the refrigerator overnight. This makes it an excellent batch-cooking candidate so you can enjoy hearty meals anytime with zero hassle.

Reheating

When reheating, I like to warm the stew gently on the stovetop over medium heat, stirring occasionally to prevent sticking. Adding a splash of broth or water helps loosen it up if it’s thickened too much. Microwave reheating works fine too, just cover loosely and heat in short increments, stirring in between.

FAQs

Can I use fresh spinach instead of frozen in this Hearty Chickpea & Spinach Stew Recipe?

Absolutely! Fresh spinach works perfectly—just add it a few minutes earlier in the cooking process to give it time to wilt gently. Frozen spinach cooks faster and blends into the broth nicely, but fresh will give you a bit more texture and vibrant green color.
Is this stew suitable for meal prep?

Yes! This Hearty Chickpea & Spinach Stew holds up really well in the fridge and freezer, making it an excellent meal prep choice. I recommend portioning it out into single servings to make reheating a breeze.
Can I make this recipe vegetarian or vegan?

You can easily skip the ground turkey and use extra chickpeas, or add hearty vegetables like sweet potatoes or mushrooms to keep it filling. Swap chicken broth for vegetable broth and skip the Parmesan or use a vegan substitute to keep it vegan-friendly.
What can I serve with this stew to make it a full meal?

This stew is quite filling on its own, but it pairs wonderfully with crusty bread, garlic naan, or a fresh side salad. You can also spoon it over cooked grains like rice or quinoa for extra heartiness.

Final Thoughts

This Hearty Chickpea & Spinach Stew Recipe has become a staple in my kitchen because it’s just so reliable—it’s comforting, nutritious, and comes together quickly without sacrificing flavor. Whenever I’m pressed for time but want something satisfying and wholesome, this stew is my go-to. I can’t wait for you to give it a try and maybe even make it your own little secret around the family table. Trust me, once you taste the depth of flavor and the comforting texture, it’ll become a favorite in your home too.