Anti Inflammatory
Hearty Chickpea & Spinach Stew
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portions-
temps totalIngrédients
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
Instructions
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.
Nutrition
Taille de Portion
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Calories
401 kcal
Lipides Totaux
13 g
Lipides Saturés
3 g
Lipides Insaturés
0 g
Acides Gras Trans
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Cholestérol
49 mg
Sodium
643 mg
Glucides Totaux
41 g
Fibres Diététiques
13 g
Sucres Totaux
10 g
Protéines
32 g
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