Main Course ItalianChickpeasPastaTomatoParmesanVegetarian

Pasta con Ceci

Name: Pasta con Ceci
Cuisine: Italian
Ingredients: 4 tbsp olive oil; 3 cloves garlic, peeled and smashed; 3 tbsp tomato paste; 1 tsp kosher salt; 1.5 cups cooked chickpeas (1 15-oz can, drained and rinsed); 1 cup uncooked Barilla Ditalini (use any small pasta such as Barilla Orecchiette); 2 cups boiling water; Crushed red pepper flakes and/or shredded parmesan cheese

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Contains:DairyGluten

High FODMAPTriggers: Garlic, Pasta or noodles, Chickpeas or hummus

Fructans · GOS

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Directions

1
In a large heavy-bottomed pot, heat the olive oil until it shimmers
2
Add garlic and cook, stirring until light brown
3
Stir in tomato paste and salt and fry for 20 seconds
4
Add the chickpeas, pasta, and water while stirring to scrape up brown bits on the pot
5
Simmer until pasta is cooked and most of the liquid has been absorbed (15-20 minutes)
6
Serve and sprinkle with pepper flakes and/or cheese and drizzle olive oil on top if desired

Diets

Fits as written

Vegetarian
Pescatarian
Egg-free
Nut-free
Halal-friendly
Mediterranean

Works with easy swaps

Vegan (1)

Crushed red pepper flakes and/or shredded parmesan cheese → nutritional yeast

Gluten-free (1)

uncooked Barilla Ditalini → gluten-free pasta

Dairy-free (1)

Crushed red pepper flakes and/or shredded parmesan cheese → nutritional yeast

Low FODMAP (2)

garlic → garlic-infused olive oil
uncooked Barilla Ditalini → gluten-free pasta

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.