Welcome back to ‘Low Cost Vegan,’ the video web series dedicated to a
wholesome, affordable plant-based diet. Today’s featured ingredient is the
garbanzo bean, also known as the chickpea – the annual legume in the Fabaceae family
of flowering plants. This bean’s history of cultivation dates back 7,500 years
and is said to have been originally domesticated in the Middle East. As with
all main ingredients in this series, chickpeas can be found everywhere in the
world, and due to their importance in the economy throughout human history, they
are low cost, and highly nutritious. Containing many important vitamins,
garbanzo beans are most notably rich in protein,
folate, fiber, iron and phosphorous. In this episode, we’ll be using the beans in an
ancient dish said to have originated in Rome, it’s called Pasta E Ceci.
First, as we do with most legumes in the cooking process, begin by searching through your
beans, discarding any discolored ones or rocks.
Next, soak the garbanzo beans for a minimum of 4 hours, preferably overnight.
When you’re ready to cook, drain and rinse the beans.
Next, add your chickpeas to a large pot and cover them with water.
To enhance the inherent flavor of the beans, add some aromatics and salt.
This will also enrich your broth. Experiment with different flavors
For this particular soup, we’ve harvested some rosemary, oregano, and thyme from the
garden, as well as some garlic, lemon, bayleaf, and olive oil.
As you bring the pot to a boil, you’ll see foam forming at the top – this is from the chickpeas.
Skim the surface, remove and discard this foam.
Reduce the pot to a slight simmer. Depending on whether or not you’ve
soaked your beans and for how long will determine the duration of the simmer.
Taste your beans throughout the cooking process until the texture suits your preference.
After being cooked, the beans can stay preserved in this state for many days in refrigerated conditions.
Next, prepare vegetables for the sautee. We used tomatoes, garlic, rosemary and cayenne pepper.
Add the garbanzo beans and broth to the sautee.
Bring the mixture to a boil.
Add the pasta.
Stir regularly to prevent noodles sticking to the pot.
Season, add broth from beans, vegetable stock, or hot water until the soup’s consistency is to your preference.
“Don Garbanzo E Ceci!”