The world’s healthiest food
Chickpeas have long been considered the world’s most healthy legume and could be the world’s healthiest food.
Chickpeas are in fact the seeds of a legume, usually containing two or three. They are creamy white to pale yellow with a textured surface. Most chickpeas are dried for later use and keep well. To cook, they are rehydrated in water and then boiled until soft in preparation for use.
Chickpeas are extremely versatile and can be used in soups, sauces, salads and more. Containing many starches and lipids along with a good amount of vitamin C and A, fiber, potassium, iron and phosphorous, chickpeas are the easiest legume to digest. This may be because they stimulate the pancreas and the production of gastric juices. They are excellent for people with hypertension, high cholesterol and circulatory problems and can act as an antiseptic for the urinary tract. In general, this super food is an awesome antioxidant, holds an incredible amount of non-soluble fiber (excellent for the digestive system), and can help regulate your blood sugar.
Chickpeas have been cultivated on earth for about 7000 years and have been grown in this region of Umbria since Roman times in the 16th century. Today the chickpea is still a very important part of the Italian diet and many dishes include this tasty legume.
As I spoke about in my last post, I’m a fan of extremely simple cooking and if it has great history behind it, the more intrigued I am.
The recipe we have for you today checks both boxes, a simple minestra di ceci (Umbrian chickpea soup). As you will see, the ingredients are few but the quality of the ingredients are paramount.
There are two types of chickpeas; the small and somewhat darker and irregular shape desi-type and the kabuli-type which are the ones usually seen at the salad bar and found in cans, a creamy white and smoother bean. Interestingly the kabuli type makes up only 10 to 20% of the chickpeas consumed on earth but both have almost the same nutritional value. Whatever chickpea you use I would suggest finding good dry chickpeas to avoid the use of weird ingredients in the canned variety.
Fresh herbs not dried and the best possible olive oil and cheese will bring this dish to its fullest potential. Don’t be shy with the olive oil to finish the soup because it adds an important flavour and texture to the finished product. Molto bene!
- 500g dry chickpeas
- 1 twig fresh rosemary
- 5 to 10 leaves fresh sage
- 1 Tbsp salt
- 1 large garlic clove, minced
- 1 small carrot, diced
- 1 medium onion, peeled and diced
- 1 rib celery, diced
- 1 tsp olive oil
- Salt & Pepper
- Grated pecorino
- EVOO (extra virgin olive oil)
- Soak chickpeas overnight in full pot of cold water.
- Drain
- Place chickpeas in large pot
- Cover with water to 1 inch above chickpeas
- Add rosemary and half sage leaves
- Cover and cook on low 3 to 4 hours.
- In a pan on medium heat, heat up 2 Tbsp olive oil and sauté garlic, carrot, onion and celery. Season with salt and pepper, and cook until the vegetables are tender
- Set aside
- Remove and discard sage leaves and rosemary
- In blender, purée half the chickpeas, along with a few cups of cooking liquid
- Return puréed chickpeas and cooked vegetables to pot
- Cover and cook for approximately 60 minutes
- In a pan, heat up 6 Tbsp olive oil, add remaining sage leaves and fry until crispy, around 20 seconds.
- Serve the soup in warmed bowls with a drizzle of EVOO, crispy sage leaves, black pepper and grated pecorino
Great recipe! Can you suggest a company that sells high quality Umbrian chick peas and also cannellini beans? Thanks!
Hi Renee,
Try https://emporioitaliano.com/