Hearty chickpea stew

Ingredients 4 servings

  • 2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
  • 1 tablespoon olive oil
  • 12 ounces quorn 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 ( ¾ cup)
  • 4 cloves garlic, minced, or ½ teaspoon garlic powder
  • 3 tablespoons tomato paste
  • 1 (32 ounce) carton low-sodium vegetable 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)


  • Prep 20 minutes
  • Ready In 30 minutes
  1. Mash 1 can chickpeas with a potato masher or fork. Set aside.
  2. Heat oil in a large pot over medium-high heat. Add quorn, oregano, fennel seeds, and crushed red pepper; cook for 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.
  3. 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.
  4. 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 Tbsp. Parmesan, if desired.
  • Tip: Individually quick-frozen (IQF) spinach makes this recipe a breeze. If you can’t find it, use a frozen 10-oz. block of spinach, cook according to package directions, then add to the soup in Step 4.
  • To make ahead: Refrigerate for up to 3 days.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 301 calories;  8g fat(2 g sat);  13 g fiber;  41 g carbohydrates;  32 g protein; 148 mcg folate;  49 mg cholesterol;  10 g sugars; 0 g added sugars; 12,057 IU vitamin A; 11 mg vitamin C; 180 mg calcium; 6 mg iron;  643mg sodium; 981 mg potassium 
  • Nutrition Bonus: Vitamin A (241% daily value), Folate (37% dv), Iron (33% dv)
  • Carbohydrate Servings: 2½

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