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Best Easy Pasta e Ceci Recipe

Name: Best Easy Pasta e Ceci Recipe
Total time: 40 min
Yield: 350 g
Ingredients: canned chickpeas 2 cups; diced tomatoes 1 cup; small pasta (ditalini or elbow) 1 cup; yellow onion 1 piece; celery 2 stalks; carrot 1 piece; vegetable broth 4 cups; olive oil 2 tbsp; garlic 2 cloves; salt 0.75 tsp; black pepper 0.5 tsp; fresh rosemary 1 tsp

Chickpeas and small pasta combine in this humble Roman vegetarian soup. Rich in protein and fiber, this mediterranean classic fits a healthy 1200 calorie or dash diet meal plan.

Cook 40 min Difficulty EASY 320 kcal

#vegetarian #mediterranean #DASH #diabetic friendly

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Ingredients

Main ingredients

canned chickpeas 2 cups
diced tomatoes 1 cup
small pasta (ditalini or elbow) 1 cup
yellow onion 1 piece
celery 2 stalks
carrot 1 piece
vegetable broth 4 cups

Seasonings/Sauce

olive oil 2 tbsp
garlic 2 cloves
salt 0.75 tsp
black pepper 0.5 tsp
fresh rosemary 1 tsp

Nutrition summary

Carbohydrates 54 g 67%

Protein 12 g 15%

Fat 6 g 18%

Serving size 350g

Cooking steps

1

Heat 2 tbsp olive oil in a Dutch oven or large pot over medium heat. Add diced onion, celery, and carrot. Sauté for 6 minutes until softened and fragrant.
2

Stir in minced garlic and rosemary; cook for 1 minute, stirring frequently to prevent burning.
3

Add drained chickpeas, diced tomatoes, and vegetable broth. Bring to a gentle simmer over medium-high heat, then reduce to low. Cook uncovered for 10 minutes.
4

Add small pasta. Raise the heat to maintain a low boil, stirring occasionally, and cook for 10–12 minutes until pasta is just tender. Skim and adjust broth if soup becomes too thick.
5

Season with salt and black pepper; taste and adjust as desired. Serve immediately for al dente pasta texture and garnish with extra olive oil or rosemary if desired.

Personalized Q&A

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

The essential ingredient is chickpeas, which provide hearty texture, protein, and fiber. Together with small pasta and aromatic vegetables, chickpeas make the soup unmistakably Roman, giving it a nutty richness and satisfying bite.

Q. What heat and timing tips ensure the soup turns out perfectly?

Start by sautéing the vegetables over medium heat until they're softened. Bringing the soup to a gentle simmer before adding pasta helps the flavors meld. After the pasta is added, raise the heat just enough for a low boil, and monitor to avoid overcooking; al dente pasta ensures a satisfying texture.

Q. How do I keep the soup from becoming mushy or undercooked?

Stir regularly once the pasta is added and cook for 10–12 minutes. Taste a piece of pasta for doneness before serving. Keeping the broth at a low boil prevents stickiness, while adding more broth if it thickens keeps texture balanced.

Q. What are the nutrition highlights per serving?

Each serving of Pasta e Ceci offers about 320 kcal, 54g of carbohydrates (67%), 12g of protein (15%), and 6g of fat (18%). It's rich in plant proteins and fiber, making it suitable for DASH and Mediterranean meal plans.

Q. Is Pasta e Ceci suitable for vegetarians and Mediterranean diets?

Yes, Pasta e Ceci is completely vegetarian and centers on olive oil, chickpeas, vegetables, and herbs, making it a classic fit for Mediterranean eating and healthy dietary patterns.

Best Easy Pasta e Ceci Recipe

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