Pasta and chickpeas with wild fennel is a Mediterranean variation of the traditional pasta and chickpeas soup.
Due to the origin and spread of wild fennel, it is also known as Sicilian pasta and chickpeas.
Today, in my area, wild fennel can also be found at the supermarket.
If you can’t find wild fennel, you can use fennel fronds.
My version is a dry pasta and chickpeas with wild fennel, not soupy, flavorful, and tempting.
But nothing prevents you from transforming it.
Preparation time
Varies depending on the use of dried chickpeas or pre-cooked chickpeas.
Use whole wheat pasta to increase the fiber content.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Adjust the quantities of pasta and legumes according to your dietary plan.
- 4 oz casarecce (whole wheat)
- cooked chickpeas (2 servings, amount according to dietary plan)
- 1 bunch wild fennel
- 2 g garlic, oil, and chili pepper mix
- to taste onion
- 1/4 cup water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Pan with lid preferably glass
- Immersion Blender
Preparation
Prepare the chickpeas following the procedure described in cooking chickpeas | base recipe or, if you already have them in the freezer, defrost them.
Alternatively, you can use canned pre-cooked chickpeas.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the types of packaging, glass containers are preferable to cans as they are less prone to spoilage.
Clean the wild fennel by selecting tips, leaves, and the most tender part of the stem.
Wash it thoroughly.In a pot, bring water to a boil.
Add the wild fennel and blanch for 2-3 minutes.Remember to save the fennel cooking water to cook the pasta.
Drain and cool it under running water.
Let it drain well, then wrap it in a tea towel and let it dry completely.
When it’s well dried, chop it coarsely with a knife.
In a pan, heat the garlic, oil, and chili pepper mix and chopped onion.
Add 1/4 cup of water and let it sauté – or better – stew for a few seconds.
Add the chickpeas to the pan and let them brown for a few minutes.Add the wild fennel and mix.
Depending on the consistency of the chickpeas, you’ll get a more or less creamy sauce.
If needed, blend a portion.Adjust the salt and grind the pepper.
Cook the pasta, drain it, and rinse it quickly under running water.
Meanwhile, heat the chickpeas and wild fennel.
Add the pasta to the pan with chickpeas and wild fennel and mix.Serve.
Grind some more pepper and drizzle with a touch of extra virgin olive oil.Your pasta and chickpeas with wild fennel is ready.
Enjoy your meal!
Pasta and chickpeas is a complete meal; add your portion of vegetables to create a balanced meal or single dish that helps to keep blood sugar levels stable.
Storage, Tips, and Variations
If you prefer a less dry and more soupy consistency, add water as needed and a vegetable bouillon cube.
Use whole wheat pasta to increase the fiber content.
FAQ (Questions and Answers)
If you need to reduce fiber
After cooking, remove the skins or cuticles of the chickpeas.
How to substitute wild fennel
If you can’t find wild fennel, you can use fennel fronds.
