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Looking for a cozy, comforting meal that supports your heart health and fits the DASH (Dietary Approaches to Stop Hypertension) diet? This Hearty Chickpea Stew with Spinach and Ground Turkey checks all the boxes. Packed with plant-based fiber, lean protein, and anti-inflammatory veggies, it’s a delicious way to eat well and feel full.
Whether you’re meal prepping for the week or want a nourishing dinner the whole family can enjoy, this low-sodium stew comes together quickly and makes your kitchen smell amazing.
Why You’ll Love This Chickpea & Spinach Stew
- Low in sodium: Uses no-salt-added chickpeas and low-sodium broth
- DASH Diet Approved: Rich in potassium, fiber, and lean protein
- Meal Prep Friendly: Stores beautifully in the fridge for up to 3 days
- Naturally thickened: Mashed chickpeas create a creamy, satisfying texture
- Ready in under 30 minutes
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Hearty Chickpea Stew with Spinach & Ground Turkey Recipe
Prep Time: 20 minutes
Additional Time: 10 minutes
Total Time: 20 minutes
Serves: 4 servings
Ingredients
2 (15 oz) cans low-sodium chickpeas, rinsed and divided
1 tbsp olive oil
12 oz 93% lean ground turkey
½ tsp dried oregano
½ tsp crushed fennel seeds
½ tsp crushed red pepper flakes
1 medium onion, chopped (about 1 cup)
2 medium carrots, diced (about ¾ cup)
4 cloves garlic, minced (or ½ tsp garlic powder)
3 tbsp tomato paste
1 (32 oz) carton low-sodium chicken broth
¼ tsp ground black pepper
⅛ tsp salt
3 cups frozen spinach (IQF preferred) or one 10 oz block, cooked
¼ cup grated Parmesan (optional, for garnish)
Instructions
- Prep the Chickpeas – Drain and rinse both cans of chickpeas. Mash one can with a fork or potato masher to create a creamy base for your stew. Set aside.
- Brown the Turkey – In a large pot, heat olive oil over medium-high heat. Add the ground turkey, oregano, fennel seeds, and red pepper flakes. Cook for 2–3 minutes, breaking up the meat until it’s no longer pink.
- Sauté the Vegetables – Add the onion, carrots, and garlic to the pot. Cook, stirring often, for 3–4 minutes until the vegetables are softened and aromatic. Stir in the tomato paste and cook for another 30 seconds.
- Build the Stew – Pour in the low-sodium broth. Add both the mashed and whole chickpeas, plus pepper and salt. Bring to a simmer, cover, and reduce heat to medium. Simmer for about 10 minutes until the flavors meld and veggies are tender.
- Add the Spinach – Stir in frozen spinach and increase the heat to medium-high. Cook for 1–2 minutes until the spinach is heated through.
- Serve & Garnish – Ladle into bowls and top with 1 tbsp Parmesan cheese per serving, if using. Enjoy!
Nutrition Information (Per Serving) – 2 cups
Calories: 401
Total Fat: 13g
Sodium: 643mg
Total Carbohydrates: 41g
Sugars: 10g
Protein: 32g
Dietary fiber: 13g
Potassium: 982mg
Magnesium: 114mg
Tips for Success
- Short on time? Look for chopped onion, shredded carrots, or soup starter mixes in the produce aisle to cut down on prep.
- Can’t find IQF spinach? A frozen 10 oz block works—just cook it first according to package directions.
- Want it vegan? Skip the ground turkey and use an extra can of chickpeas or a plant-based meat alternative.
How to Store Leftovers
Let the stew cool completely, then store in an airtight container in the fridge for up to 3 days. To reheat, microwave on High for 1–2 minutes or warm in a pot on the stove over medium heat.
This low-sodium chickpea and spinach stew is proof that heart-healthy eating doesn’t have to be bland or boring. It’s flavorful, satisfying, and full of nourishing ingredients that support healthy blood pressure.
Pair it with a slice of whole grain bread or serve over brown rice for a DASH-friendly meal that’s ready to comfort and fuel your body.
