WFPB Pasta e Ceci Estiva (Pasta and Chickpea Summer Soup)

Storing

Leftovers can be stored for up to 10 days in the refrigerator. This soup is even better the next day and the next! YUMMM!

Nutrition 411

Chickpeas have a variety of health benefits such as aiding weight management, improving digestion, and reducing your risk of disease. As a rich source of vitamins, minerals, and fiber, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes. They are rich in several nutrients that may support brain health, including choline, magnesium, selenium, and zinc. Chickpeas are a great source of plant-based protein, making them excellent food for people who don’t eat meat or animal products. chickpeas contain all of the essential amino acids except methionine. They have a low GI and are a great source of fiber and protein — all properties that support healthy blood sugar management. (trusted source).

Semolina has a deep yellow color and it comes from high concentrations of carotenoids (the same compounds responsible for the brilliant colors of carrots, mangos, and apricots). Its yellow color and coarse texture might have led you to think that it was cornmeal. This flour is made from wheat and specifically, it is the coarsely ground endosperm of durum wheat. This is the same variety used to make most dried Italian pasta and Moroccan couscous. Semolina flour has a nutty flavor and more protein than all-purpose flour. Its gluten protein content creates an elastic dough, perfect for kneading and stretching for pasta. Typically, the best semolina flour substitutes have a high protein content to yield baked goods without significant differences. Several options are gluten-free to accommodate guests with dietary restrictions and preferences. You can always combine different types of flours to find the right flavor and texture of your preference.

WFPB Pasta e Ceci Estiva (Pasta and Chickpea Summer Soup)

Donna Spencer

This is my WFPB version of Pasta e Ceci Estiva (Pasta and Chickpea Summer Soup). It is an iconic Italian dish. It goes all the way back to the Roman days and is a dish common in Southern and Central Italy. The inspiration was Katie Parla's version in her "Food of the Italian Islands" cookbook.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Course Dinner, Lunch, Main Course, Soup

Cuisine Italian

Servings 10 servings

Calories 155 kcal

Equipment

• Dutch Oven
• Chef Knife
• Cutting Board

Ingredients

  

1x2x3x

• 1 medium onion diced
• 1 medium carrot diced
• 1 medium celery stalk diced
• 3 garlic cloves minced
• 2 tbsp, Braggs Amino Liquids (or tamari)
• 6-8 cups water
• 10 oz chickpeas
• 3 tomatoes
• leaves from 2 fresh sprigs rosemary
• 6 fresh sprigs sage
• 3 cups fresh pasta (this is approximate) or 1½ cups uncooked pasta (small shaped such as cavatelli, anelli, or ditalini )
• Salt and black pepper to taste

Pasta

• 125 g Seminloa Flour
• 63 g warm water (110℉-115℉)
• 1 teaspoon Olive Oil (OPTIONAL)

Instructions

 

Prepare Dried Chickpeas

• Place 10 oz. of dried chickpeas in a medium bowl. Add a large bay leaf.
• Add enough water to cover plus 2 inches. You want the beans to be submerged as they will almost double in size during this rehydration phase.
• Let rehydration occur for 8-24 hours. Change the water after 8 hours if allowing to sit longer. After the chickpeas are rehydrated, rinse and set aisde.

Pasta

• Place semolina flour in a medium bowl and make a well in the center.
  
• Pour warm water and olive oil (if using) into the flour's well. Combine. It might be shaggy which depends upon the type of weather you are in. Keep kneading until a smooth ball is formed and it bounced back after a light touch. Let dough rest for 10 minutes before rolling out.
• Roll dough into a rectangle with a thickness of about 1/8 inch. Cut into squares then each square into a triangle. Set aside utnil ready to add to soup.

Soup

• Place Dutch Oven over medium heat.
• Add the onion, carrot, and celery. Sweat the veggies for about 10 minutes, until they begin to soften up. (No need to add oil.)
  
• Add the garlic and fresh herbs and cook for about 1 minute more, until very fragrant.
• Stir in the water, tomatoes, chickpeas, and rosemary.
  
• Bring the liquid to a boil, reduce the heat, and allow it to simmer for about 20-30 minutes.
• Stir in the pasta and bring the liquid back up to a boil.
  
• Allow the pasta to cook in the soup at a low boil until al dente — this may take a minute or two longer than the time indicated on the pasta's package directions. Stir the pot occasionally while it simmers.
• Remove the pot from the heat and season with salt and pepper to taste.
• Ladle into bowls and serve.
  

Notes

With the fresh pasta you are making for this recipe, leftovers will not absorb as much liquid. If you find it has thickened, you can add a 1/2 cup water and 1/2 tsp Braggs Amino Liquids at a time to reach your desired consistency. 

Nutrition

Calories: 155kcal

Keyword chickpeas, pasta, Tomatoes