Deliciously Nutritious: How to Make Pasta e Ceci
Welcome to the world of Italian cuisine! Today, we’re diving into a classic dish called Pasta e Ceci, which means “pasta and chickpeas” in Italian. This hearty recipe has roots in the Lazio region of Italy, particularly around Rome. It’s a dish that has been enjoyed for centuries, often symbolizing comfort and the importance of using simple, wholesome ingredients. You might be wondering why Pasta e Ceci has become so popular. Well, it’s not just delicious; it’s also a filling and nutritious meal that many families love to make together. Let’s explore how to bring this wonderful dish to your kitchen!
Ingredients
| Ingredient | Quantity |
| Chickpeas (canned or dried) | 1 can (15 oz) or 1 cup dried |
| Pasta (like ditalini or small shells) | 3/4 cup |
| Olive oil | 2 tablespoons |
| Garlic (minced) | 2 cloves |
| Vegetable broth or water | 4 cups |
| Tomato paste | 2 tablespoons |
| Rosemary (fresh or dried) | 1 teaspoon |
| Salt | to taste |
| Pepper | to taste |
| Parmesan cheese (for serving) | optional, to taste |
If you don’t have chickpeas, you can use white beans instead. For a gluten-free option, choose gluten-free pasta!
Step-by-Step Instructions
- Prep the Chickpeas: If using dried chickpeas, soak them overnight and then boil them until tender. If using canned chickpeas, rinse and drain.
- Heat the Olive Oil: In a large pot, heat 2 tablespoons of olive oil over medium heat.
- Sauté the Garlic: Add minced garlic to the pot and sauté for about 1 minute until fragrant. Be careful not to burn it!
- Add the Broth and Chickpeas: Pour in 4 cups of vegetable broth (or water) and add the chickpeas. If you’re using dried chickpeas, make sure they are cooked first.
- Stir in Tomato Paste: Add 2 tablespoons of tomato paste and stir well to combine.
- Season It Up: Toss in the rosemary, salt, and pepper. Bring the mixture to a gentle boil.
- Cook the Pasta: Add your pasta to the pot and cook according to the package instructions, usually around 8-10 minutes.
- Taste and Adjust: Before serving, taste your soup and adjust the seasoning if needed.
- Serve and Enjoy: Ladle the Pasta e Ceci into bowls and top with grated Parmesan cheese if desired. Enjoy your meal!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 300 | 15% |
| Protein | 12g | 24% |
| Carbohydrates | 45g | 15% |
| Fats | 8g | 12% |
| Sodium | 500mg | 22% |
| Fiber | 10g | 40% |
Tips and Tricks
- Experiment with Spices: Feel free to add your favorite spices or herbs for extra flavor!
- Make It Creamy: Blend a portion of the soup for a creamier texture, then mix it back in.
- Leftovers: This dish makes great leftovers. Just store it in the fridge for up to 3 days!
- Avoid Overcooking: Be sure to keep an eye on the pasta so it doesn’t become mushy.
FAQs
What type of pasta is best for Pasta e Ceci?
Small pasta shapes like ditalini or shells work best, but you can use any pasta you like!
Can I make Pasta e Ceci vegetarian?
Yes! This recipe is already vegetarian. You can use vegetable broth to keep it vegetarian-friendly.
Is this dish gluten-free?
To make it gluten-free, simply use gluten-free pasta. The rest of the ingredients are naturally gluten-free!
How can I make this dish spicier?
Add a pinch of red pepper flakes or some chopped jalapeños to give it a kick.
Can I freeze Pasta e Ceci?
Yes! Just let it cool and store it in an airtight container. It can be frozen for up to 2 months.
What can I serve with Pasta e Ceci?
This dish is delicious on its own, but you can pair it with a green salad or some crusty bread for a complete meal!
How do I know when the chickpeas are cooked?
Dried chickpeas should be tender and easy to mash. Canned ones are ready to go, simply rinse and drain them first.
Can I add other vegetables?
Absolutely! Feel free to add spinach, kale, or carrots for extra color and nutrients.
Why is Pasta e Ceci considered a comfort food?
It’s warm, filling, and made with healthy ingredients, making it a perfect meal for cozy evenings.
With its rich history and simple ingredients, Pasta e Ceci is a delicious dish that you can master effortlessly. Try making it today, and enjoy a taste of Italy right in your home!
