Pasta e Ceci (Italian Pasta and Chickpea Stew)

• 分量: 3 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

3 Tbsp. extra-virgin olive oil (plus more for garnish)

1 cup finely chopped yellow onion

1 sprig fresh rosemary

3 Tbsp. tomato paste

3 garlic cloves, minced

1/4 to 1/2 tsp. crushed red pepper flakes

1 (15-oz.) can chickpeas, drained and rinsed

6 cups vegetable or chicken broth

1 cup dry ditalini pasta

1/2 tsp. each kosher salt and black pepper (or more to taste)

4 cups chopped kale leaves or escarole

1/3 cup freshly grated Pecorino Romano cheese (plus more for garnish)

手順

Heat 3 Tbsp. olive oil in a large soup pot or Dutch oven over medium heat. Once hot, add onions and rosemary sprig; cook 6 to 7 minutes, until onions soften.Stir in tomato paste, garlic, and red pepper flakes; cook 3 more minutes, stirring occasionally, allowing tomato paste to caramelize.

Add chickpeas and stir to coat. Use the back of a fork (or spoon) to mash about half of the chickpeas while they simmer. (This helps create a creamier broth.) Sauté chickpeas for 3 minutes total. Add broth and stir to release any browned bits stuck to the bottom of the pot. Bring mixture to a boil, add pasta, and season with salt and pepper. Slightly reduce heat to bring soup to a simmer.Simmer, uncovered, until pasta is al dente, about 10 minutes.

Remove rosemary sprig and stir in kale (or escarole) and grated Pecorino Romano cheese. Continue cooking, uncovered, until the greens are wilted, about 2 more minutes. Taste and add more salt and pepper, if needed.

Ladle the soup into bowls, and garnish with additional grated cheese and a drizzle of olive oil.

栄養

• サービングサイズ: 1.33 cups
• カロリー: 390 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 2 g
• ナトリウム: 650 mg
• 炭水化物総量: 50 g
• 食物繊維: 7 g
• 糖質総量: 9 g
• タンパク質: 14 g