Italian · Dinner
Chickpea and Pasta Soup (Dairy-Free)
A dairy-free Italian pasta e ceci built on chickpeas simmered with tomato, garlic and rosemary, thickened by mashing a portion of the beans into the broth. Small pasta cooks directly in the soup, finished with olive oil and black pepper for a rustic, brothy, protein-forward bowl.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
392Calories
16.8gProtein
9.4gFat
66.5gCarbs
6.9gSugar
13.9gFiber
915mgSodium
0mgChol
1.4gSat Fat
780mgPotassium
95mgCalcium
4.6mgIron
0mcgVitamin B12
9.5mgVitamin C
vegan
vegetarian
low-calorie
high-fiber
dairy-free
Instructions
1
Prep
Drain and rinse the chickpeas, slice the garlic, measure the pasta, canned tomato, stock, water, red pepper flakes, and gather salt and pepper nearby.
2
Heat
Warm 1 tbsp olive oil in a small saucepan over medium-low heat; add garlic and rosemary, stirring for 1 minute until the garlic turns pale gold.
3
Heat
Stir in canned crushed tomato, chickpeas, vegetable stock, and water. Bring to a boil, then reduce to medium-low and simmer uncovered for 10 minutes, stirring occasionally.
4
Assemble
Remove the rosemary sprig, mash about a third of the chickpeas with the back of a spoon, stir in the pasta and red pepper flakes, simmer medium heat for 8 to 10 minutes until al dente and soup thickens, season with salt and black pepper to taste, then ladle into a bowl and drizzle with the remaining teaspoon of olive oil.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g300g cooked chickpeas
- 74g74g small dried pasta (ditalini or small shells)
- 4 cloves4 cloves garlic
- 120g120g canned crushed tomato
- 2 tbsp2 tbsp olive oil
- 22 small sprig fresh rosemary
- 480ml480ml vegetable stock
- 120ml120ml water
- 1/4 tsp1/4 tsp red pepper flakes
- salt, to taste
- black pepper, to taste
- 2 tsp2 tsp olive oil, for finishing
