Craving a soup that feels like a warm hug from an Italian nonna? This rustic Pasta e Ceci is your answer! We’re using a clever trick of mashing some of the chickpeas to create a luxuriously creamy, thick broth without any dairy. It’s a hearty, one-pot meal packed with plant-based protein and fiber, and it comes together in just 30 minutes. This recipe is wonderfully forgiving, so feel free to toss in your favorite veggies or finish it with a swirl of extra-virgin olive oil for a truly authentic touch.
Ingredients
• 2 Tbs / 30 ml olive oil
• 1 small onion, chopped, approx. 1¼ cups / 150g
• 4 cloves garlic, peeled and minced
• 3 large carrots, thinly sliced, approx. 2 cups / 240g
• 3 stalks celery, thinly sliced, approx. 1 cup / 120g
• 1 28-oz / 794g can crushed tomatoes
• 2 sprigs fresh thyme
• 2 15-oz / 425g cans chickpeas, rinsed and drained
• 4 cups / 960 ml low-sodium vegetable broth
• 1¼ cups / 6 oz / 170g ditalini pasta
• ⅓ cup / 15g chopped fresh basil, plus more for garnish
• Salt and freshly ground black pepper to taste
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and garlic, sautéing for about 4 minutes until softened and fragrant. Add the sliced carrots and celery and cook for another 5 minutes, stirring occasionally, until they begin to soften. Stir in the crushed tomatoes and thyme sprigs, cooking for 2 minutes more to meld the flavors.
2. In a small bowl, mash ½ cup of the rinsed chickpeas with the back of a fork until a rough paste forms. Add this paste, the remaining whole chickpeas, vegetable broth, and 2 cups of water to the pot. Increase the heat to bring the soup to a boil, then reduce to a medium-low simmer for 5 minutes.
3. Stir in the ditalini pasta and chopped basil, and cook for 7-8 minutes, or until the pasta is al dente, stirring occasionally. Check the soup’s consistency; add a splash more broth or water if it has become too thick. Season generously with salt and pepper to taste. Carefully remove and discard the thyme sprigs before serving. Ladle into bowls and garnish with fresh, thinly shredded basil.
Nutritional Information
• Nutrition Information
• (per serving)
• Calories: 367
• Protein: 14 g
• Total Fat: 8 g
• Saturated Fat
• Carbohydrates: 63 g
• Cholesterol: 0 mg
• Sodium: 588 mg
• Fiber: 12 g
• Sugar: 16 g
Pro Tips
• For an even creamier texture, use an immersion blender to briefly pulse the soup a few times before adding the pasta. This breaks down some of the vegetables and chickpeas, thickening the base beautifully.
• If making ahead, cook the pasta separately and add it to individual bowls when serving. This prevents the ditalini from absorbing all the broth and becoming mushy upon reheating.
• A squeeze of fresh lemon juice or a splash of red wine vinegar stirred in just before serving brightens up all the flavors in the soup.
• Elevate your bowl with a sprinkle of vegan Parmesan cheese, a pinch of red pepper flakes for heat, or a final drizzle of high-quality, peppery olive oil.
FAQ
Q: Is this vegetarian pasta e ceci a good source of protein
A: Absolutely! This soup is packed with plant-based protein, primarily from the two cans of chickpeas. Each serving provides a hearty 14 grams of protein, making it a satisfying and complete vegetarian meal.
Q: Can I make this pasta e ceci recipe vegan or gluten-free
A: This recipe is naturally vegan as written, using only plant-based ingredients to create its creamy texture. To make it gluten-free, simply substitute the ditalini with your favorite gluten-free small pasta and cook according to package directions.
Q: How do I store and reheat this vegetarian soup
A: For best results, store the soup in an airtight container in the refrigerator for up to 4 days. The pasta will continue to absorb liquid, so you may need to add a splash of broth when reheating. For meal prep, we recommend cooking the pasta separately and adding it to individual bowls when serving to maintain a perfect texture.
Q: What other vegetables can I add to this chickpea soup
A: This recipe is very flexible. Feel free to add other vegetables like chopped zucchini, mushrooms, or a few handfuls of fresh spinach or kale for an extra nutritional boost. Add quick-cooking greens in the last few minutes of simmering, while heartier vegetables can be added with the carrots and celery.
