The Pasta and Chickpeas with Wild Fennel is a Mediterranean variant of the traditional pasta and chickpea soup.
Due to the origin and spread of wild fennel, it is also known as Sicilian pasta and chickpeas.
Nowadays, in my area, wild fennel can also be found at the supermarket.
If you can’t find wild fennel, you can use fennel fronds.
My version is a dry pasta and chickpeas with wild fennel, not soupy, tasty and appetizing.
But nothing prevents you from transforming it.
Preparation times
Vary depending on the use of dried or already cooked chickpeas.
Use whole wheat pasta to increase fiber content.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
Adjust the quantities of pasta and legumes according to your dietary plan.
- 4.2 oz casarecce (whole wheat)
- cooked chickpeas (2 servings, weight according to dietary plan)
- 1 bunch wild fennel
- 2 g garlic, oil, and chili pepper seasoning
- to taste onion
- 1/4 cup water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (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 they are already ready in the freezer, defrost them.
Alternatively, you can use pre-cooked canned chickpeas.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the types of packaging, glass containers are preferable to tin as they are less prone to spoilage.
Clean the wild fennel by selecting the tops, leaves, and the tenderest part of the stalk.
Wash it thoroughly.In a pot, bring water to a boil.
Add the wild fennel and blanch for 2-3 minutes.Remember to save the wild fennel cooking water to cook the pasta.
Drain it and cool it under running water.
Let it drain well then wrap it in a tea towel and let it dry completely.
When it’s thoroughly dry, chop it coarsely with a knife.
In a pan, heat the garlic, oil, and chili pepper seasoning and chopped onion.
Add 1/4 cup of water and let it sauté – or rather – stew for a few seconds.
Add the chickpeas to the pan and let them sauté for a few minutes.Add the wild fennel and mix.
Depending on the chickpeas’ consistency, you’ll get a more or less creamy seasoning.
If necessary, blend a portion.Adjust the salt and grind the pepper.
Cook the pasta al dente, drain, and rinse it quickly under running water.
Meanwhile, heat chickpeas and wild fennel.
Add the pasta into the pan with chickpeas and wild fennel and mix.Plate.
Grind some 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 to create a balanced meal or single dish which helps maintain stable blood sugar levels.
Storage, Tips, and Variations
If you prefer a less dry and more soupy consistency, add water as needed and a 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 chickpeas’ skins or cuticles.
How to substitute wild fennel
If you can’t find wild fennel, you can use fennel fronds.
