Whole wheat pasta and wild fennel is a dry and delightful version of the traditional pasta and chickpeas soup with wild fennel or Sicilian pasta and chickpeas. Depending on the consistency of the chickpeas, you will obtain a more or less creamy version.
As for the chickpeas, I prepare multiple portions to have a small and practical supply in the freezer: cook chickpeas [basic recipe] with a pressure cooker. By doing so, just thaw them in time and within a few minutes the pasta will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need to be soaked [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 weight raw and cooked.
Regarding the preparation time, consider:
• 12-24 hours soaking;
• 30 minutes for cooking chickpeas in a pressure cooker;
• the preparation times for wild fennel;
• 10 minutes to cook the pasta.
If you use already cooked chickpeas, only calculate the preparation time for wild fennel and pasta cooking.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Boiling, Stove
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat casarecce
- cooked chickpeas (for 2 people)
- q.b. wild fennel (blanched)
- 2 g garlic, oil & chili pepper seasoning
- q.b. onion
- 1/4 cup water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Pan non-stick
- 1 Immersion Blender
Preparation
Prepare the chickpeas following the procedure described in cook chickpeas [basic recipe] with a pressure cooker or, if you already have them in the freezer, thaw a double portion.
Drain them reserving the broth: it might be needed to add to the sauce if it turns out too thick.
Clean the wild fennel by selecting and cutting tips, leaves, and the tender part of the stem. Wash it thoroughly.
Bring water to a boil in a pot. Add the wild fennel and blanch for 2-3 minutes.
Transfer the blanched wild fennel to a colander and cool it under running water. Let it drain well. Wrap it in a kitchen towel and let it dry for a couple of hours.
When it is well-dried, chop it coarsely with a knife.
Keep the cooking water of the wild fennel for pasta cooking.
In a pan, heat the garlic, oil & chili pepper seasoning. Add chopped onions and let them soften for a few seconds. Add 1/4 cup of water and let it sauté.
Add the chickpeas to the pan and let them brown for a few minutes. Add the previously blanched wild fennel and incorporate. If the sauce turns out too thick, add some of the reserved broth. Depending on the consistency of the chickpeas, you will obtain a more or less creamy version.
Add a pinch of salt and a pinch of pepper.
Cook the pasta [in the wild fennel cooking water if you saved it], rinse under running water, and drain. Meanwhile, heat the sauce.
Pour the pasta into the pan with chickpeas and wild fennel and mix.
Plate it. Add a drizzle of raw olive oil and grind a bit more pepper.
Your whole wheat pasta and chickpeas with wild fennel is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• Start the meal with a large portion of vegetables [raw or cooked];
• A balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and combinations indicated in your food plan.
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