Recipes · Italian · Main Courses
Minestra di Ceci (Italian Chickpea Soup with Rosemary and Ditalini)
One serving has 559 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (193%), folate (123%), thiamin (91%), copper (78%), pyridoxine (50%) and fiber (44%). Ready in 855 minutes.
- Preparation: 735 min
- Cooking: 120 min
- Makes: 1 serving (881 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: celery, gluten
Ingredients
- 70 g Dried chickpeas
- 600 g Water
- 0.2 g Bay leaf
- 1 g Rosemary, fresh
- 15 g Extra virgin olive oil
- 40 g Onion
- 30 g Carrot
- 30 g Celery
- 4 g Garlic
- 60 g Tinned peeled tomatoes
- 30 g Ditalini (small pasta)
- 1 g Salt
- 0.2 g Black pepper
Method
- Soak the chickpeas overnight, for at least 12 hours, in cold water. Drain and rinse them.
- Cover them with the water in a pot, add the bay leaf and half the rosemary as a whole sprig, and simmer gently, covered, for 1 hour 30 minutes, until very tender. Don't drain them.
- In a soup pot, cook the finely chopped onion, carrot, celery and garlic in two thirds of the olive oil with the rest of the rosemary needles, chopped, over low heat for 8-10 minutes, until soft and golden.
- Add the chopped tomatoes and cook for 5 minutes, then add the chickpeas with all their liquid, taking out the bay leaf and rosemary sprig. Purée about a third of the soup with a stick blender (or mash it) to thicken it, add the salt and simmer for 10 minutes.
- Add the ditalini and cook them in the soup for 8-10 minutes, stirring now and then, until al dente. Add a little hot water if it gets too thick: it should be a thick soup.
- Leave it off the heat for 5 minutes, then serve it in a warm bowl with the rest of the olive oil poured over in a thin thread and plenty of black pepper.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 559 kcal | 26% |
| Carbohydrates | 77.9 g | |
| Water | 758 mL | |
| Fiber | 13 g | 44% |
| Protein | 20 g | 42% |
| Tryptophan | 0.22 g | |
| Threonine | 0.78 g | |
| Isoleucine | 0.83 g | |
| Leucine | 1.4 g | |
| Lysine | 1.1 g | |
| Methionine | 0.25 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.84 g | |
| Histidine | 0.52 g | |
| Fat | 20.1 g | |
| Monounsaturated | 12 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 128 mg | 13% |
| Copper | 0.7 mg | 78% |
| Iron | 4.9 mg | 27% |
| Magnesium | 96.6 mg | 31% |
| Manganese | 3.5 mg | 193% |
| Phosphorus | 280 mg | 40% |
| Potassium | 943 mg | 20% |
| Selenium | 20.3 µg | 37% |
| Sodium | 547 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 1 mg | 91% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.1 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.65 mg | 50% |
| Folate (vitamin B9) | 492 µg | 123% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 85.8 mg | 20% |
| Vitamin A | 273 µg | 39% |
| Vitamin C | 17.6 mg | 23% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 30.2 µg | 34% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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