Hearty Chickpea & Spinach Stew

• परोसना: 4 servings
• सक्रिय समय: 20 minutes
• कुल समय: 30 minutes

सामग्री

2 (15 ounce) cans low-sodium chickpeas, rinsed, divided

1 tablespoon olive oil

12 ounces 93%-lean chicken mince

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

निर्देश

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.

पोषण

• कैलोरीज़: 401 kcal
• कुल वसा: 13 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 0 g
• कोलेस्ट्रॉल: 49 mg
• सोडियम: 643 mg
• कुल कार्बोहाइड्रेट: 41 g
• आहार फाइबर: 13 g
• कुल शर्करा: 10 g
• प्रोटीन: 32 g