Dive into a bowl of pure comfort with this classic Italian Pasta e Ceci. A close cousin to the famous Pasta e Fagioli, this version uses tender chickpeas for a delightful twist. It’s a simple, one-pot wonder that transforms humble pantry staples into a rich, savory soup that’s both filling and incredibly flavorful. Perfect for a chilly evening, this recipe is a testament to the beautiful simplicity of Italian cooking.
Ingredients
• 1 tablespoon / 15 ml extra-virgin olive oil
• ½ cup / 75g chopped onions
• 1 tablespoon / 3 cloves minced garlic
• 1 15-ounce / 425g can crushed tomatoes
• ¼ teaspoon / 1g dried oregano
• Red pepper flakes, to taste
• 2 bay leaves
• 1 16-ounce / 450g can chickpeas, drained and rinsed
• 4 cups / 950 ml vegetable broth
• Salt and freshly ground black pepper, to taste
• ½ cup / 75g ditalini or other small pasta
Instructions
1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onions and garlic, cover, and cook for about 5 minutes until softened and fragrant.
2. Stir in the crushed tomatoes, dried oregano, a pinch of red pepper flakes, and the bay leaves. Cook for 1 minute to toast the spices.
3. Add the drained chickpeas and vegetable broth. Season generously with salt and pepper. Bring the soup to a simmer and cook for 10 minutes to allow the flavors to meld.
4. Pour in the ditalini pasta and cook according to package directions, typically 6-8 minutes, until al dente.
5. Remove the pot from the heat and discard the bay leaves before serving. Ladle into bowls and enjoy hot.
Nutritional Information
• Serving Size: 1 bowl (serves 4)
• Calories: 350kcal
• Protein: 12g
• Carbohydrates: 55g
• Fat: 8g
• Fiber: 10g
• (Note: These are estimates and can vary based on specific used.)
Pro Tips
• For a creamier soup, blend half of the chickpeas with a little broth before adding them to the pot.
• Stir in a few handfuls of fresh spinach or kale during the last few minutes of cooking for added nutrients and color.
• If using leftover cooked pasta, add it at the very end and heat through for 1-2 minutes to prevent it from getting mushy.
• Serve with a drizzle of high-quality olive oil, a sprinkle of fresh parsley, and grated Parmesan or a vegan alternative.
FAQ
Q: How can I make this Pasta e Ceci recipe vegan
A: This recipe is easily adapted for a vegan diet. The base soup is already vegan. Simply omit the optional Parmesan cheese garnish at the end or replace it with a store-bought or homemade vegan Parmesan alternative to keep it fully plant-based.
Q: Is this vegetarian chickpea soup a good source of protein
A: Yes, this Pasta e Ceci is an excellent source of plant-based protein. The chickpeas are the primary protein source, providing around 12g per serving, which makes this a hearty and satisfying vegetarian meal.
Q: Can I make this recipe gluten-free
A: Absolutely. To make a gluten-free version, simply substitute the ditalini with your favorite small, gluten-free pasta variety. Be sure to cook the pasta according to its specific package instructions, as cooking times may differ from traditional wheat pasta.
Q: How should I store leftover Pasta e Ceci
A: Store leftovers in an airtight container in the refrigerator for up to 4 days. Please note that the pasta will continue to absorb the broth and soften upon sitting. For best results when meal prepping, you can cook and store the pasta separately, adding it to the soup when you reheat it.
