The incredible chickpea
And a recipe for pasta e ceci
When it comes to a hearty, healthy lunch, few options rival the goodness of soups, particularly those enriched with beans (which I’ve written about before, but I’ll probably be praising for a long time to come). For me, with the exception of the heat of high summer when it’s all about salads, my midday meal often features a nourishing bowl of soup with beans (and usually greens!)—a choice that not only satisfies my palate but also fuels my body with essential nutrients.
If there’s one thing I’ve fallen in love with since I went plant-based, it’s beans. Beans to me are like the Charles Aznavour of plant-based cooking—their versatility woos me, they’re full of personality, and they have a knack for stealing the spotlight! Beans are nutritional powerhouses, packed with protein, fiber, vitamins and minerals. Incorporating beans into soups not only adds texture and flavor, but also boosts their nutritional value, making them an ideal choice for a well-rounded and easy meal. Which is why you should always, always, have them on hand.
Among the plethora of beans, chickpeas definitely rank high in my list of favorites. Also known as garbanzo beans, chickpeas can be used in a myriad culinary creations, and I’m not just talking hummus and falafel here! You can add them to aromatic tagines, curries, salads, and, of course, soups. Those who eat plant-based also know that the water from a can of chickpeas (known as aquafaba) must never be thrown away! This viscous liquid, which admittedly doesn’t look very appetizing, possesses remarkable properties that mimic the function of egg whites in cooking and baking. From ‘meringues’ to fluffy pancakes and even mousse au chocolat (see me make it here!), aquafaba opens up a world of possibilities for those seeking plant-based alternatives in their culinary endeavors.
One beautiful and easy dish that showcases the deliciousness of chickpeas is the Italian classic, pasta e ceci, or pasta with chickpeas. This rustic yet satisfying dish combines tender chickpeas with al dente pasta in a flavorful broth, seasoned with onions, carrot, celery, garlic and herbs. What makes this dish truly exceptional is its simplicity and depth of flavor, and in my version, that’s achieved without the need for excess fats or oils.
In my pasta e ceci, I opt to forgo oil altogether, relying on the natural richness of the chickpeas and the savory aromatics to elevate the dish. The decision to limit oil in my cooking is a conscious choice rooted in health considerations. Leading medical professionals and researchers, including Drs. Caldwell B. Esselstyn and Neal Barnard, advocate for a whole-food, plant-based diet that minimizes added oils for optimal health and longevity. By avoiding oils, we reduce our intake of unnecessary calories and unhealthy fats, while maximizing the nutritional benefits of the foods we consume. That’s not to say I don’t use oils and fats at all. I certainly do, but in moderation. For example, in a dressing to go with our salad and ‘steak’ frites* on Saturday night, to finish an elegant dish, in plant-based mayonnaise (the recipe can be found in my book, Plant-Based Eating With Joie de Vivre, which is free for subscribers) or in a pesto. And I do use plant-based butter to bake special treats or on a toasted weekend baguette. Healthy as I try to be, I’m currently dreaming up a recipe for a rhubarb galette, and rest assured, I will not be replacing the plant-based butter with bananas or applesauce, as I did in my chocolate cake! But then again, I won’t be eating galettes every night of the week.Â
*If you’d like to see how I make my ‘steak’ frites, perhaps you would like to sign up to my cooking club? If so, drop me a line so I can add you to the list. More information will follow, but you can read a little about the idea here. The cost for the six lessons will be $149, or $75 for those who sign up before the official launch. So do send me an email expressing your interest in order to receive that discount! You don’t need to pay anything now. Subscribers will also be entitled to the reduced rate, even after the launch.
Pasta e ceci
Serves 2-3
With its hearty texture, vibrant flavors and nourishing ingredients, pasta e ceci exemplifies the wholesome goodness of chickpeas. If you would like a thicker soup, simply puree the whole thing before adding the pasta.Â
Ingredients:
1 onion, chopped
1 medium carrot, chopped
2 stalks of celery, chopped
2 sprigs rosemary, chopped
2 garlic cloves, chopped
1L vegetable stock
1 can (400g) chickpeas, rinsed
Freshly cracked pepper
70g pasta of your choice
Instructions:
Sauté the onion, carrot, rosemary, celery and garlic for 5 mins in 2 tbsps stock. Add the rest of the stock and the chickpeas. Season with pepper. Bring to the boil, reduce the heat, cover and cook for 20 mins. Take ½ of the soup out of the pan and puree what’s left in the pan using a stick blender. Add the pasta and the reserved soup. Cook for about 10-12 minutes, until the pasta is done. Serve with basil.