Chickpea soup and broccoli rabe “or friarielli” absolutely seasonal, easy to try, good, healthy, and delicious!!!
Yesterday, with a not too warm and rainy day, I cooked chickpeas and broccoli rabe. I prepared a nice soup but wanted to try something a bit different from the usual ones I’ve made before, and I added chickpeas. The combination was indeed a good one.
The result is excellent. I like the slightly bitter and crunchy contrast of the broccoli rabe with the sweetness and softness of the chickpeas.
How satisfying are those vivid bundles of broad-leaved greens full of buds! A feast of goodness, a gift from the earth, and a burst of flavor for those who appreciate them.
Generally, the winning combination is with sausages, but if you want a healthy, protein-rich, warm, and tasty dish, accompany the broccoli rabe with chickpeas. Try making this very flavorful soup, and you won’t regret it.
Indeed, the warmth of home and the aroma of the soup cooking have delighted my heart and belly; sometimes, it’s enough for the fragrance of a food to immediately call one back to one’s roots.
You can also use the leftover bread from previous days by making croutons or warming it in the oven. A humble but surprising, genuine, traditional dish.
Tips. Dried chickpeas need to be soaked for 12 to 24 hours (depending on the type and hardness of the seed) and then cooked for about 3 hours. Here are some cooking tips: Add a tablespoon of lemon juice to the soaking water; this limits the loss of B vitamins at the end of cooking; Do not reuse the soaking water after soaking, but discard it as it contains phytates, substances that inhibit the absorption of some micronutrients.
To shorten the time, I recommend using a pressure cooker. Of course, I’ll provide both options.
It is essential not to add salt because it could harden them.
But it is indeed a shame to give up preparing these legumes, rich in proteins and many beneficial properties!
Chickpeas are considered the protein of the poor because they contain a rather high amount. They are undoubtedly a protein food with a high percentage of vegetable fats that make them excellent for cardiovascular prevention.
An ally against anemia and to improve circulation and the immune system.
On my blog, you will find many ideas on how to cook chickpeas.
The result is guaranteed!
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 20 Minutes
- Portions: 4/6
- Cooking methods: Bain-marie, Boiling, Pressure cooker
- Cuisine: Italian
- Seasonality: Fall, Winter, and Spring
Ingredients for Chickpea Soup
- 10.5 oz dried chickpeas (if pre-cooked, two cans)
- 2 lbs broccoli rabe (clean weight)
- to taste extra virgin olive oil
- 1 leaf bay leaf
- Half onion
- salt
- pepper
- 12 rustic bread (thin slices)
- 1 clove garlic
Tools
- Pressure Cookers
- Frying Pan
- Colander
- Bowl
Steps for Chickpea Soup
To clarify, I use dried chickpeas “but canned pre-cooked ones are also fine”.
After rinsing them under cold running water to remove all impurities, place the chickpeas in a large bowl and cover them with room temperature water.
The recommendation is to let the chickpeas soak for at least 12 hours, making sure to change the water at least 2 times during this period.
The proportion is 1:4, so 2 liters of water for 500 grams of chickpeas.
To facilitate the softening process of the chickpeas, you can add a pinch of baking soda to the water, which helps break down the fibers present in the legumes.
Once soaking is complete, rinse the chickpeas and drain them; they are ready to be cooked.
Pour the chickpeas into the pressure cooker, adding water to cover the chickpeas by 5 fingers, with the seasonings and without salt.
(Optional seasonings like bay leaves, onions.)
Close the lid and place on the stove over high heat.
At the first whistle, lower the heat and cook for 25/30 minutes.
“Cooking time depends on the seed: the larger the chickpeas, the more time it takes.”
Turn off the heat, let the steam escape before opening the lid.
(If you don’t have a pressure cooker, use a classic pot; obviously, the cooking time is longer, taste occasionally.)
Start by cleaning the broccoli rabe:
Remove the yellowed and damaged leaves, selecting the flowers and more tender leaves. The stems, which are tough, should be discarded, and the large leaves should be broken, removing the veins.
Once this operation is completed, move on to a thorough washing. Fill the sink with cold water and immerse the broccoli rabe, letting them soak for a few moments so that any soil settles to the bottom.
You can facilitate this operation by shaking the vegetables with one hand.
At this point, drain using a colander or a large bowl and repeat from the start, changing the water until it is completely clean.
Typically, repeating this 3/4 times will be sufficient.
However, it will depend on how dirty the vegetables are.
Let them drain in a colander.
Put a pot of plenty of water on the heat, and when the water boils, salt it and drop the broccoli rabe into it, cooking them.
Drain them.
Once you have slightly chopped the broccoli rabe, take a non-stick frying pan, pour a few tablespoons of olive oil into it, and brown a clove of garlic.
Then add the broccoli rabe, adjust the salt, and let them flavor for about 5 minutes.
Meanwhile, take a nice large saucepan and place it on the stove.
Then add the chickpeas and their cooking broth, also pour in the broccoli rabe sautéed in the pan, and lightly salt (you can check the saltiness during cooking by tasting a spoonful).
Cook over low heat for about 10/15 minutes, just enough time to reduce the liquids a bit and flavor everything.
Serve the chickpea soup.
Season with plenty of extra virgin olive oil and a pinch of chili pepper or spicy oil.
Serve with 1/2 slice of toasted bread, as in the picture.
Enjoy your meal.
Tips
Please ensure not to let the soup dry out too much because the beauty of this dish is that you can serve it accompanied by croutons that you will add directly to the plates.
So if during cooking the soup dries out too much, you can add more boiling water (or vegetable broth) to lengthen it a bit.
If you want, you can also add some small pasta, typical for soups. In this case, as soon as the added liquid starts boiling, add the pasta and cook for the indicated time.
To make the soup even creamier, just mash some chickpeas with a spoon, and you’ll see what poetry!
If you liked this recipe, click on many stars, thanks a lot.
I’ll be waiting for you in my group: https://www.facebook.com/groups/488624465780860
or on my page: https://www.facebook.com/gustoamoreefantasie
FAQ (Questions and Answers)
Can I add sausage?
Of course, if you wish, you could add sausage or even pork rind… let yourself be guided by your appetite and perhaps by the ingredients you have at home…
