The pasta and chickpeas with wild fennel is a Mediterranean variation of the traditional pasta and chickpeas soup.
Because of the origin and distribution of wild fennel, this variation is also known as Sicilian-style pasta and chickpeas.
Today, where I live, wild fennel can even be found at the supermarket.
If you can’t find wild fennel you can use fennel fronds.
Mine is a dry (non-brothy) pasta and chickpeas with wild fennel, flavorful and tasty.
But nothing prevents you from turning it into a more brothy version.
Preparation time
Varies depending on whether you use dried chickpeas or pre-cooked chickpeas.
Use whole wheat pasta to increase fiber content.
- Difficulty: Easy
- Cost: Inexpensive
- Portions: 2 Servings
- 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, weight according to your dietary plan)
- 1 bunch wild fennel
- 1 tsp garlic, oil & chili seasoning mix
- to taste onion
- 3 tbsp + 1 tsp water
- 1 pinch salt
- 1 pinch mixed peppercorns (to be ground)
- 1 drizzle extra virgin olive oil (for finishing (raw))
Suggested tools
- 1 Pan with lid, preferably glass
- Immersion blender
Preparation
Prepare the chickpeas following the procedure described in cooking chickpeas | basic recipe or, if you have them ready in the freezer, thaw them.
Alternatively, you can use packaged pre-cooked chickpeas.
Remember to rinse them well under running water: canned legumes often contain additives, salt and sometimes sugar.
Among packaging types, glass jars are preferable to metal cans as they are less prone to degradation.
Clean the wild fennel by selecting the tops, leaves and the tenderest part of the stem.
Wash it thoroughly under running water.In a pot, bring salted water to a boil.
Add the wild fennel and blanch for 2-3 minutes.Spoon it out with a skimmer and transfer it to a plate.
Coarsely chop it with a knife.Don’t discard the cooking water; we’ll use it to cook the pasta.
In a pan warm the garlic, oil & chili seasoning mix and the chopped onion.
Add 3 tbsp + 1 tsp of water and wait until it sautés – or better – stews for a few seconds.
Pour the chickpeas into the pan and brown them for a few minutes.Add the wild fennel and combine.
Depending on the texture of the chickpeas, you’ll get a more or less creamy sauce.
If needed, blend a portion of the chickpeas.Adjust the salt and grind the pepper.
Cook the pasta al dente in the wild fennel cooking water if you reserved it, drain it and rinse it quickly under running water.
Meanwhile, reheat the chickpeas and wild fennel.
Pour the pasta into the pan with the chickpeas and wild fennel and stir.Plate.
Grind a bit more pepper and drizzle with a little extra virgin olive oil.Your pasta and chickpeas with wild fennel is ready.
Enjoy your meal!
Pasta and chickpeas is a complete dish; add your portion of vegetables so as to compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
If you prefer a less dry and more brothy consistency, add water as needed and a homemade light vegetable stock cube.
Use whole wheat pasta to increase fiber content.
FAQ (Questions and Answers)
If you need to reduce fiber
After cooking, remove the skins or hulls of the chickpeas.
How to substitute wild fennel
If you can’t find wild fennel you can use fennel fronds.
