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Best Easy Pasta con i Ceci alla Siciliana Recipe

Name: Best Easy Pasta con i Ceci alla Siciliana Recipe
Total time: 35 min
Yield: 320 g
Ingredients: dried pasta (such as ditalini or small shells) 12 oz; canned chickpeas, drained and rinsed 2 cups; yellow onion, chopped 1 cup; garlic cloves, minced 4 cloves; crushed tomatoes 1 cup; vegetable broth 4 cups; extra virgin olive oil 2 tbsp; sea salt 1 tsp; black pepper 0.5 tsp; dried oregano 1 tsp; crushed red pepper flakes 0.5 tsp; fresh parsley, chopped 0.25 cup

Sicilian pasta with chickpeas in a garlic and tomato broth is a protein powerhouse. This vegetarian high protein mediterranean dish is ideal for family meals, clean eats, and lower cholesterol.

Cook 35 min Difficulty NORMAL 420 kcal

#vegetarian #high protein #mediterranean

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Ingredients

Main ingredients

dried pasta (such as ditalini or small shells) 12 oz
canned chickpeas, drained and rinsed 2 cups
yellow onion, chopped 1 cup
garlic cloves, minced 4 cloves
crushed tomatoes 1 cup
vegetable broth 4 cups

Seasonings/Sauce

extra virgin olive oil 2 tbsp
sea salt 1 tsp
black pepper 0.5 tsp
dried oregano 1 tsp
crushed red pepper flakes 0.5 tsp
fresh parsley, chopped 0.25 cup

Nutrition summary

Carbohydrates 70 g 67%

Protein 19 g 18%

Fat 8 g 15%

Serving size 320g

Cooking steps

1

Heat the extra virgin olive oil in a heavy pot over medium heat. Add chopped onion and a pinch of salt, sauté for 3-4 minutes until translucent, stirring to prevent browning.
2

Add minced garlic and dried oregano, cook for 1 minute, taking care not to burn the garlic. Stir in crushed red pepper flakes for gentle heat.
3

Pour in crushed tomatoes, stir well, and simmer for 4 minutes on medium-low, letting flavors meld and juices reduce slightly.
4

Add drained chickpeas and vegetable broth. Bring to a steady simmer, cover, and cook for 10 minutes to soften chickpeas and infuse the broth.
5

Add pasta to the bubbling broth, adjust heat to maintain a gentle boil. Stir frequently to prevent sticking and cook until pasta is al dente, about 8-10 minutes.
6

Season with sea salt and black pepper. Turn off heat, stir in chopped parsley, and let sit for 2 minutes so flavors settle and texture stabilizes.
7

Serve hot in deep bowls, garnished with extra parsley or a drizzle of olive oil, ensuring chickpeas and pasta are evenly distributed.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Chickpeas are the core ingredient in Pasta con i Ceci alla Siciliana. They provide both the protein and the signature creamy, hearty texture in every bite, anchoring the dish's Mediterranean roots and making it exceptionally nourishing.

Q. Which seasoning gives this pasta its distinctive flavor?

Extra virgin olive oil paired with dried oregano and fresh parsley brings classic Sicilian flavor. Olive oil offers richness, oregano adds earthiness, and parsley finishes the dish with fresh herbal notes.

Q. How do you prevent the pasta from becoming mushy in the broth?

Maintaining a gentle boil and stirring frequently ensures the pasta cooks evenly and doesn't stick. Remove from heat once the pasta is barely al dente—residual steam finishes cooking without over-softening.

Q. How many calories and how much protein are in each serving?

Each 320g serving provides about 420 kcal and 19g of protein. Carbohydrates contribute 67% of calories, protein 18%, and fat 15%, making this a balanced, high-protein vegetarian meal.

Q. What is the protein-to-carb ratio in this recipe?

The protein-to-carbohydrate ratio is roughly 1:3.7. With 19g protein and 70g carbohydrates per serving, the recipe offers substantial plant-based protein alongside energizing carbs.

Best Easy Pasta con i Ceci alla Siciliana Recipe

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