Today we prepare a delicious creamy pasta and chickpea soup with lemon aroma: pasta and chickpeas with lemon.
I scented my pasta and chickpeas with lemon thyme leaves [alternatively grated lemon zest].
• As for the chickpeas, I prepare several portions in advance to have a small and practical stock in the freezer:
– cook chickpeas in a pressure cooker.
By doing so, all you need to do is thaw them in time and the pasta will be ready in a few minutes, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need to soak [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: chickpeas raw and cooked weight.
The preparation times, naturally, vary based on the use of dried or already cooked chickpeas.
In case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy seasoning prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat mixed pasta
- cooked, boiled chickpeas (for 2 people)
- 1 pinch salt
- 1 1/4 cup water (3/4 + 1/2 cup)
- to taste lemon thyme (or grated lemon zest)
- 1 dash extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- 1 Saucepan
- 1 Immersion Blender
- 1 Pot
Preparation
Watch the reel on Instagram → HERE.
Prepare the chickpeas following the procedure described in cooking chickpeas in a pressure cooker or, if you already have them ready in the freezer, thaw a double portion.
Pour the chickpeas into a saucepan, break them apart and adjust the salt.
Add 3/4 cup of water and bring to a boil.
Cook with the lid on for 5 minutes.Check the consistency of the chickpeas and decide according to taste whether to blend half with an immersion blender.
Alternatively, mash some of the chickpeas with a fork and combine until you obtain a creamy chickpea soup.
Off the heat, the chickpeas will thicken.
In another pot, cook the pasta and drain it.
In case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy seasoning prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
In the meantime, add another 1/2 cup of water to the chickpeas, bring back to a boil and mix to incorporate the water.
Add the lemon thyme leaves [alternatively grated lemon zest] and mix.
Pour the pasta into the saucepan with the chickpea and lemon thyme soup and mix.
Season with a dash of raw olive oil and grind some more pepper.
Plate.
Your pasta and chickpeas with lemon is ready.
Enjoy your meal!
The combination with pasta, rice, or other grains allows for better absorption of the proteins in the legumes.
The grains included in these dishes, in fact, compensate for the missing amino acids in the legumes, allowing for a complete amino acid pool.
Choose grains preferably whole grain.
To learn more: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations of foods indicated in your dietary plan.
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