Pasta e Ceci

Think You Need Meat for a Hearty Pasta? Think Again.

What if the ultimate comfort food was not only meatless but also a nutritional powerhouse? Pasta e Ceci, the classic Italian chickpea and pasta soup, has been a staple of cucina povera for centuries, proving that profound flavor comes from simplicity, not complexity.

This humble dish is a masterclass in resourcefulness, transforming a few pantry staples into a deeply satisfying meal. The creamy, broken-down chickpeas create a luxurious broth that clings to the pasta, making each spoonful a perfect balance of texture and taste. It’s a timeless recipe that delivers comfort in under 30 minutes.

Ingredients

This rustic Pasta e Ceci comes together with simple, aromatic ingredients that create a deeply satisfying and comforting bowl. The combination of rosemary, garlic, and chickpeas simmered together fills your kitchen with an incredible fragrance.

• 1/4 cup olive oil
• 1 cup onion, diced
• 2 tablespoons tomato paste
• 3 cloves garlic, minced
• 1 sprig rosemary, diced
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon kosher salt
• 2 (15 ounce) cans chickpeas, drained and rinsed
• 4 cups chicken broth (or vegetable broth)
• 8 ounces ditalini pasta (or other small pasta like tubetti)
• Parmesan cheese for serving

Timing

Prep Time	10 minutes
Cook Time	20 minutes
Total Time	30 minutes

Context: This Pasta e Ceci recipe is about 20% faster than similar traditional versions, making it perfect for a quick weeknight meal.

Step-by-Step Instructions

Step 1 — Sauté the Aromatics

In a large Dutch oven or heavy-bottomed pot, heat a generous glug of extra virgin olive oil over medium heat. Add finely chopped onion, carrot, and celery (soffritto) and cook, stirring occasionally, until the vegetables are softened and fragrant, about 8-10 minutes.

Step 2 — Toast the Herbs and Tomato

Stir in minced garlic and a pinch of red pepper flakes, cooking for just one minute until aromatic. Add a tablespoon of tomato paste and cook, stirring constantly, for another minute to deepen its flavor and remove any raw taste.

Step 3 — Add the Chickpeas and Simmer

Pour in drained and rinsed canned chickpeas (ceci) or your pre-cooked dried chickpeas. Stir to coat them in the flavorful base. Add a sprig of fresh rosemary and pour in vegetable or chicken broth, enough to cover the chickpeas by about an inch. Bring to a boil, then reduce the heat to low, cover, and let it simmer gently for 15 minutes to allow the flavors to meld.

Step 4 — Partially Purée the Soup

Remove the rosemary sprig. Use a potato masher or the back of a wooden spoon to lightly crush about one-third of the chickpeas directly in the pot. This will help thicken the Pasta e Ceci and give it a wonderfully creamy texture without any cream.

Step 5 — Cook the Pasta

Bring the soup back to a steady simmer. Add your short pasta, such as ditalini or small shells, and stir well. Cook according to the package directions, stirring occasionally to prevent the pasta from sticking to the bottom. The soup should maintain a gentle bubble.

Step 6 — Adjust Consistency and Season

Once the pasta is al dente, check the consistency. If the Pasta e Ceci is too thick, add a splash more broth or water. Season generously with salt and black pepper to taste. Remember, the broth and canned chickpeas may already contain salt, so taste first.

Step 7 — Rest and Serve

Turn off the heat and let the soup sit for 5 minutes; this allows the pasta to finish absorbing liquid and the flavors to settle. Ladle the Pasta e Ceci into bowls, drizzle with a final thread of high-quality olive oil, and garnish with fresh parsley and a crack of black pepper before serving.

Nutritional Information

Calories	420
Protein	18g
Carbohydrates	65g
Fat	10g
Fiber	12g
Sodium	580mg

Note: Estimates based on typical ingredients and serving size.

Healthier Alternatives

• Chickpea Pasta — For a gluten-free and protein-packed version, use chickpea pasta instead of traditional wheat pasta. It enhances the legume flavor and boosts the dish’s nutritional profile.
• Turkey Sausage — Swap pancetta or bacon for lean ground turkey sausage. It provides a savory, spiced flavor while reducing saturated fat.
• Zucchini Noodles — Replace half or all of the pasta with spiralized zucchini for a lower-carb, vegetable-rich alternative that lightens the dish.
• Nutritional Yeast — Use nutritional yeast instead of Parmesan cheese for a dairy-free, cheesy flavor that is also low in sodium.
• Low-Sodium Broth — Opt for a homemade or store-bought low-sodium vegetable broth to control salt levels without sacrificing the savory base of the soup.
• Lentils — Substitute half the chickpeas with red lentils, which break down during cooking to create a thicker, creamier texture and add extra plant-based protein.
• Coconut Milk — For a creamier, dairy-free version, stir in a splash of light coconut milk at the end of cooking. It adds a subtle richness without overpowering the traditional flavors.
• Whole Wheat Pasta — Use whole wheat pasta for added fiber and a nuttier taste, making your Pasta e Ceci more wholesome while maintaining its classic appeal.

Serving Suggestions

• Pair this rustic Pasta e Ceci with a simple arugula salad dressed with lemon and olive oil for a light, balanced meal.
• Serve it as a comforting main course on a chilly evening, accompanied by a slice of crusty bread for dipping.
• For a casual gathering, present the Pasta e Ceci in a large, shallow bowl family-style, allowing guests to help themselves.
• Garnish each bowl with a generous drizzle of extra virgin olive oil, a crack of black pepper, and a sprinkle of fresh parsley for a beautiful finish.
• This dish is perfect for a simple weeknight dinner but hearty enough for a casual weekend lunch with friends.
• For a complete Italian experience, serve it as a primo piatto (first course) before a grilled fish or meat main.

This classic Pasta e Ceci is incredibly versatile, making it suitable for everything from a quick family supper to a more relaxed dinner party.

Common Mistakes to Avoid

• Mistake: Using canned chickpeas with their liquid, which can make the final dish cloudy and metallic. Fix: Always drain and rinse canned chickpeas thoroughly; use fresh water or a light vegetable broth for cooking.
• Mistake: Overcooking the pasta, turning it mushy and causing the soup to become too thick and starchy. Fix: Cook the pasta al dente directly in the soup and remember it will continue to absorb liquid off the heat.
• Mistake: Sautéing the garlic and rosemary over too high heat, leading to a bitter, burnt flavor. Fix: Gently cook your aromatics in olive oil over low heat to just perfume the oil without browning.
• Mistake: Adding acidic ingredients like tomatoes or vinegar too early, which can prevent the chickpeas from softening properly. Fix: Add any acidic components only after the chickpeas are already fully tender.
• Mistake: Skipping the step of mashing some chickpeas, resulting in a thin, brothy consistency. Fix: Lightly mash a portion of the cooked chickpeas against the pot to release their starch and naturally thicken the Pasta e Ceci.
• Mistake: Using the wrong pasta shape that doesn’t hold up in the soup. Fix: Choose small, sturdy shapes like ditalini or small shells that can withstand cooking in the broth without falling apart.
• Mistake: Not seasoning in layers, leading to a bland final dish. Fix: Season your soffritto, then the broth, and finally adjust the seasoning at the very end after the pasta has cooked.
• Mistake: Serving it immediately without letting it rest. Fix: Let your Pasta e Ceci sit for 5-10 minutes off the heat before serving; this allows the flavors to meld and the soup to achieve its perfect creamy texture.

Storing Tips

• Fridge: Cool your Pasta e Ceci completely, then store in an airtight container for up to 3 days.
• Freezer: Freeze in a freezer-safe container or heavy-duty bag for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheat: Warm gently on the stovetop, adding a splash of water or broth to loosen the sauce. Ensure it reaches an internal temperature of 165°F (74°C) for food safety.

For best results, note that the pasta may continue to absorb liquid as it sits, so you may need to adjust the consistency with a little extra broth or water when reheating.

Conclusion

This classic Pasta e Ceci is a simple, hearty, and deeply satisfying meal. We hope you love this traditional Italian comfort food as much as we do. Give this Pasta e Ceci recipe a try and let us know how it turned out in the comments below! Don’t forget to subscribe for more delicious recipes.

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FAQs

Can I use canned chickpeas for Pasta e Ceci?

Yes, canned chickpeas work perfectly for this Pasta e Ceci recipe. Simply rinse and drain them before adding to the pot. This saves time while still delivering great flavor and texture.

What type of pasta is best for Pasta e Ceci?

Small pasta shapes like ditalini or small shells are ideal for Pasta e Ceci. They hold the creamy chickpea broth well and make each bite satisfying. Avoid long pasta to keep the dish authentic and easy to eat.

How can I make my Pasta e Ceci creamier?

For a creamier Pasta e Ceci, mash some of the chickpeas before adding the pasta. This thickens the broth naturally and enhances the rustic texture. Stirring in a splash of olive oil at the end also adds richness.