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Emma Hartwell

Chickpea Pasta e Ceci (14g Fiber)

A 25-minute Roman one-pot classic where whole wheat pasta and chickpeas simmer together in a silky tomato sauce. Deeply comforting, budget-friendly, and quietly packing 14 grams of fiber a bowl.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: Italian
Calories: 440
Ingredients Method Notes

Ingredients
  

  • 3 tbsp olive oil
  • 1 onion finely diced
  • 3 cloves garlic minced
  • 1 tbsp tomato paste
  • 2 cans chickpeas 15 oz each, drained
  • 1 can crushed tomatoes 14 oz
  • 3 cups vegetable broth
  • 1.5 cups whole wheat ditalini or any short pasta
  • parmesan, basil, salt and pepper to serve

Method
 

  1. Warm the olive oil in a large pot. Cook the onion until soft, about 4 minutes, then add the garlic and tomato paste and stir for a minute until the paste darkens slightly.
  2. Add one can of chickpeas, the crushed tomatoes and the broth. Bring to a simmer, then use a potato masher or fork to lightly crush about half the chickpeas against the pot — this thickens the sauce into something velvety.
  3. Add the second can of whole chickpeas and the dry pasta. Simmer, stirring often so nothing sticks, for 10–12 minutes until the pasta is cooked and the sauce is thick and stew-like. Add a splash more broth if it gets too dry.
  4. Season well with salt and pepper. Serve in bowls with grated parmesan, torn basil, and a generous drizzle of olive oil.

Notes

Fiber: ~14g per bowl from the chickpeas and whole wheat pasta together.
Vegan: skip the parmesan or use a plant-based one; the dish is naturally hearty without it.
Storage: keeps 4 days; the pasta drinks up the sauce, so loosen with broth when reheating.