This satisfying plant meets quickly. Peeled chickpeas add body to the broth, and tomato paste adds a delicious note without adding sodium. For a simple prep, look for freshly chopped onions and hot carrots or a mixture to start the soup in the product section.
- 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)
- Step 1
- Mash 1 can be chickpeas with a potato masher or fork. Set aside.
- Step 2
- Heat oil in a large pot over medium heat. Add turkey, oregano, fennel seeds, and crushed red pepper; cook, shrink with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Add onions, carrots and garlic (or garlic powder); cook, stirring frequently, until soft and fragrant, 3 to 4 minutes. Add tomato paste; cook, stirring, for 30 seconds.
- Step 3
- Add the broth, chopped and whole chickpeas, pepper, and salt to the pot. Close and bring to a standstill. Reduce heat to medium and cook, covered, on low heat until vegetables are tender and flavors are incorporated, about 10 minutes.
- Step 4
- Add the spinach and add the heat to the top, cook, stirring, until the spinach is hot, 1 to 2 minutes. Eat the soup in bowls. Grease each serving with 1 Tbsp. Parmesan, if you wish.
Helping Size: 2 Cups Helping: 401 calories; protein 32.4g; carbohydrates 41.3g; diet fiber 13.1g; sugar 10g; 13.4g fat; 2.5g saturated fat; cholesterol 48.8mg; vitamin a iu 12057.2IU; vitamin c 11mg; file 148.4mcg; calcium 179.7mg; iron 6.1mg; magnesium 113.8mg; potassium 981.5mg; sodium 643.1mg.