Pasta with chicory is a simple soup.
Chicory is known as “Friend of the liver and not contrary to the stomach,” as defined by the physician Galen.
It is rich in fiber, particularly inulin: a soluble fiber useful for controlling blood sugar levels.
Wild chicory or field chicory is an edible wild herb with digestive and diuretic properties.
When it’s not available, I buy catalogna chicory or chicorina which is less bitter and more delicate in taste, similar to lettuce.
Use whole wheat pasta to increase fiber content.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat spaghetti (broken)
- 1 head chicory (wild or cultivated)
- 2.5 cups water
- 1 pinch salt
- 1 stock cube (homemade vegetable, or use onion and celery)
- 1 pinch baking soda
- as needed tomato sauce (homemade)
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- 1 Casserole with preferably glass lid
Preparation
Clean the chicory and wash it thoroughly, removing any soil residue.
Catalogna chicory is usually less dirty with soil or sand than wild chicory.
Cut the base of the head and remove the damaged outer leaves.
If the chicory is very dirty:
– fill the sink with water;
– immerse the leaves and shake them well;
– empty the dirty water and repeat if necessary.If the chicory is already fairly clean, just rinse it under running water.
Transfer it to a colander and let it drain.
Drain the chicory and cut it into pieces.
In a casserole, pour:
– 2.5 cups of water;
– a pinch of salt;
– a vegetable stock cube [or season with onion and celery];
bring to a boil, add the chicory and a pinch of baking soda to maintain the bright green color and let it cook for about 10 minutes.Add some tomato sauce as needed and stir.
When making soupy dishes, to avoid blood sugar spikes, it is advisable to cook the pasta separately, rinse it, and then add it to the soupy sauce prepared separately; this way, the starch released by the pasta in the cooking water is eliminated.
Cook the pasta al dente, drain it, and rinse it quickly under running water.
Meanwhile, bring the broth with the chicory back to a boil.Pour the pasta into the casserole with the broth and chicory and stir.
Plate it.
Grind the pepper and drizzle with extra virgin olive oil.Your pasta with chicory is ready.
Enjoy your meal!
The pasta with chicory is a main dish – a source of carbohydrates – vegetarian, easy to balance by adding a protein source and vegetables to create a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
Meal Prep
Boil a whole head so you have more portions available to enjoy as a side dish and to use as an ingredient.
For a stronger taste, heat a sprinkle of garlic powder and a couple of dried red chili peppers in the casserole at the start of preparation.
Also excellent without the addition of tomato sauce, in white.
Use whole wheat pasta to increase fiber content.
FAQ (Questions and Answers)
Is it also suitable for children?
If cooking for children, consider their tastes, better to use cultivated chicory which is less bitter and more delicate.
