This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium in this healthy recipe for weight loss.
Source: EatingWell
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 tablespoon Parmesan, if desired.
Individually quick-frozen (IQF) spinach makes this recipe a breeze. If you can't find it, use a frozen 10-ounce block of spinach. Cook according to the package directions, then add to the soup in Step 4.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (167g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 84 | ||
Calories from Fat: 40 (48%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4.5g | 6 % | |
Saturated Fat 1.3g | 6 % | |
Monounsaturated Fat 1.8g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 35mg | 11 % | |
Sodium 70.5mg | 2 % | |
Potassium 178.8mg | 5 % | |
Total Carbohydrate 2.2g | 1 % | |
Dietary Fiber 0.4g | 2 % | |
Sugars, other 1.8g | ||
Protein 8.5g | 12 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 84
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