Last Updated on January 14, 2025 by Arif Chowdhury
When the weather turns chilly or you simply crave a bowl of comfort, nothing beats a warm, hearty stew. Enter the turkey and chickpea stew with turmeric and cumin—a wholesome dish that’s not only delicious but also fantastic for weight loss.
Packed with lean protein, fiber-rich chickpeas, and the vibrant flavors of spices, this stew is sure to become a staple in your kitchen.
Let’s dive into the details of this nourishing recipe!
The Lean Protein Power of Turkey
Turkey is a superstar in the protein world. A 3-ounce serving of cooked ground turkey contains about 160 calories and 22 grams of protein.
Protein is crucial for muscle maintenance and can keep you feeling fuller for longer, making it an excellent choice for those looking to lose weight.
Studies show that high-protein diets can reduce appetite and promote weight loss, which is why incorporating turkey into your meals is a smart move.
The Nutritional Benefits of Chickpeas
Chickpeas, also known as garbanzo beans, are not only versatile but also packed with nutrition. Just one cup of cooked chickpeas has about 269 calories and provides 15 grams of protein and 12 grams of fiber.
This fiber content is key for digestive health and can help regulate blood sugar levels. Plus, chickpeas are rich in vitamins and minerals, including folate, iron, and magnesium, making them a fantastic addition to any meal.
The Magic of Turmeric and Cumin
Turmeric and cumin are the dynamic duo in this stew. Turmeric contains curcumin, a compound known for its anti-inflammatory properties.
It’s been shown to have numerous health benefits, including improved heart health and reduced symptoms of arthritis. Cumin, on the other hand, not only adds a warm, earthy flavor to dishes but also boasts digestive benefits.
A study found that cumin can enhance digestion and may even aid in weight loss.
Ingredients for Turkey and Chickpea Stew
For the Stew:
- 1 pound lean ground turkey
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 can (14 ounces) diced tomatoes
- 4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 tablespoon ground turmeric
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika (optional)
- Salt and pepper to taste
- Fresh cilantro for garnish (optional)
For Serving:
- Cooked brown rice or quinoa (optional)
Cooking Instructions
Step 1: Prepare Your Ingredients (Approx. 10 minutes)
Chop and Dice: Start by chopping the onion, mincing the garlic, and dicing the carrots and celery. Having everything prepped ahead of time makes the cooking process smoother!
Step 2: Sauté the Vegetables (Approx. 5-7 minutes)
- Heat the Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
- Cook the Veggies: Add the chopped onions, carrots, and celery to the pot. Sauté for about 5-7 minutes until the vegetables are softened. Stir in the minced garlic and cook for another minute until fragrant.
Step 3: Add the Turkey (Approx. 10 minutes)
Brown the Turkey: Increase the heat to medium-high and add the ground turkey to the pot. Use a spatula to break it apart as it cooks. Cook for about 7-10 minutes or until the turkey is browned and no longer pink.
Step 4: Add the Spices (Approx. 2 minutes)
Spice It Up: Sprinkle the turmeric, cumin, and smoked paprika (if using) over the turkey and vegetables. Stir well to combine, allowing the spices to toast for about 1-2 minutes. This enhances their flavors and aromas.
Step 5: Incorporate Remaining Ingredients (Approx. 25 minutes)
- Add Tomatoes and Broth: Pour in the diced tomatoes (with their juices) and the chicken broth. Stir in the chickpeas, and season with salt and pepper to taste.
- Simmer: Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes. This allows the flavors to meld beautifully.
Step 6: Final Touches (Approx. 5 minutes)
- Taste and Adjust: After simmering, taste the stew and adjust the seasoning if needed. If you like a bit more kick, feel free to add a pinch of cayenne pepper or red pepper flakes.
- Serve: Ladle the stew into bowls and garnish with fresh cilantro if desired. If you wish, serve it over a scoop of brown rice or quinoa for added fiber and texture.
How Many Servings?
This savory stew yields about 4-6 servings, making it perfect for meal prep or family dinners. Leftovers can be stored in the refrigerator for up to 4 days and also freeze well for up to 3 months.
Nutritional Breakdown
Each serving of this turkey and chickpea stew is approximately 300-350 calories, depending on whether you include rice or quinoa.
You’re getting a hearty dose of protein, fiber, and a variety of vitamins and minerals, making this dish not only filling but also incredibly nutritious.
Fun Facts About Your Ingredients
- Turkey: Did you know that turkey is one of the most popular meats consumed in the United States? It’s not just for Thanksgiving; it’s enjoyed year-round in various dishes!
- Chickpeas: Chickpeas have been cultivated for over 7,000 years, making them one of the oldest cultivated legumes. They are a staple in many Middle Eastern and Mediterranean cuisines.
- Turmeric: Turmeric is often referred to as “the golden spice” and has been used in traditional medicine for centuries. Its bright yellow color comes from curcumin, which is known for its antioxidant properties.
Conclusion
The turkey and chickpea stew with turmeric and cumin is more than just a meal; it’s a comforting hug in a bowl!
With its robust flavors, hearty ingredients, and nutritional benefits, this stew makes healthy eating feel indulgent. Whether you’re looking to lose weight or simply want to enjoy a wholesome dish, this recipe checks all the boxes.
So, roll up your sleeves and give this delightful stew a try—you’ll be glad you did!