Description
This hearty Chickpea and Spinach Stew is a nutritious, protein-packed meal perfect for a wholesome lunch or dinner. Combining lean ground turkey with fiber-rich chickpeas, vibrant spinach, and savory spices, this stew delivers robust flavors while being low in sodium and fat. Ready in just 30 minutes, it’s an ideal recipe for those seeking a comforting yet healthy dish to support weight loss and overall wellness.
Ingredients
Scale
Protein and Legumes
- 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
- 12 ounces 93%-lean ground turkey
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.)
Liquids and Sauces
- 1 (32 ounce) carton low-sodium chicken broth (4 cups)
- 3 tablespoons tomato paste
Oils and Fats
- 1 tablespoon olive oil
- 0.25 cup grated Parmesan cheese
Spices and Seasonings
- 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
Instructions
- Mash Chickpeas: Mash 1 can of chickpeas using a potato masher or fork until partially crushed. Set aside for later use in the stew to help thicken the texture.
- Cook Turkey and Spices: Heat olive oil in a large pot over medium-high heat. Add the ground turkey along with dried oregano, crushed fennel seeds, and crushed red pepper. Cook, breaking up the turkey with a wooden spoon, until the meat is no longer pink, approximately 2 to 3 minutes.
- Sauté Vegetables: Add chopped onion, diced carrots, and minced garlic (or garlic powder) to the pot. Stir frequently and cook for 3 to 4 minutes until the onions become translucent and the vegetables soften, releasing fragrant aromas.
- Add Tomato Paste: Stir in the tomato paste and cook for 30 seconds to allow it to caramelize slightly and deepen the stew’s flavor base.
- Add Broth and Chickpeas: Pour in the low-sodium chicken broth, mashed chickpeas, and the remaining whole chickpeas. Season with ground pepper and salt. Cover the pot and bring to a simmer over medium heat.
- Simmer Stew: Reduce heat to medium and continue to simmer, covered, for about 10 minutes until the vegetables are tender and the flavors meld together beautifully.
- Cook Spinach: Stir in the frozen spinach and increase the heat to medium-high. Cook for 1 to 2 minutes, stirring occasionally until the spinach is heated through and incorporated into the stew.
- Serve and Garnish: Ladle the stew into bowls and garnish each serving with 1 tablespoon of grated Parmesan cheese for a savory finish.
Notes
- This stew is a healthy choice for weight loss thanks to its high protein and fiber content, which helps promote fullness and sustained energy.
- For a vegetarian version, substitute ground turkey with plant-based crumble and use vegetable broth.
- You can adjust the spice levels by varying the amount of crushed red pepper according to your taste.
- Using low-sodium broth helps keep the sodium content manageable without sacrificing flavor.
- Leftover stew stores well in the refrigerator for up to 3 days or can be frozen for longer storage.
Nutrition
- Serving Size: 1 bowl (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
