This soup was very satisfying – not vegetarian, but could easily adapted to be so. The combination of mashed and whole chickpeas made for an interesting texture. I personally would substitute something less salty for the chicken broth (wine?) and I would never use garlic powder.
The portion sizes must be huge! I made a half-recipe and still had about 4 servings.
Hearty Chickpea and Spinach Stew
Recipe from Patsy Jamieson, Diabetic Living (Spring 2019). Downloaded from Eating Well Magazine
Ingredients (Full Recipe as published)
- 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)
- Mash 1 can chickpeas with a potato masher or fork. Set aside.
- Heat 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.
- Add 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.
- Add 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.
- * if using frozen spinach, go ahead and add to the mix in step 3.
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