Low Cost Vegan | Pasta E Ceci | Plant-Based Nutrition Diet Series

In this episode of 'Low Cost Vegan,' we introduce the widely consumed, ancient and nutritious legume, the garbanzo bean (or chickpea). This dish is called 'Pasta E Ceci,' it's an ancient Roman dish that has survived into the modern era via Italian cuisine. This vegan food series is dedicated to affordable and sustainable meal planning for anyone living anywhere on Earth.

It is very important that the general global population grows to understand that a plant-based diet is optimal for human nutrition, that it doesn't have to be expensive, and that it is sustainable for the planet Earth. This series will focus on spreading this knowledge.

#vegan #pasta #meal

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Ingredients:

Olive oil
2 garlic cloves
1 rosemary sprig
Dried red pepper flakes to taste
4 canned whole plum tomatoes (or what is best available for you)
Chickpeas plus their broth (or canned chickpeas plus their liquid)
*NOTE we used all the chickpeas from our pot of chickpeas plus their cooking liquid
Pasta (200 grams or 2 cups, ideally a smaller pasta like ditalini but use what is best available to you)
Salt to taste

Method:

Begin by heating a heavy bottomed pan on low heat, once your pot is warm to touch add olive oil, 2 peeled garlic cloves, a sprig of rosemary, and dried red pepper flakes. Fry around till garlic and rosemary become lightly fragrant. Add the four diced plum tomatoes to the pot, stir tomatoes around and cook with cover on for 5 minutes till jammy. Add chickpeas and about 6 cups of the chickpea broth to the pot and bring to a boil. (if you did not cook your own chickpeas no problem! Use two canned chickpeas and add to pot with their liquid make up the rest of the liquid with either hot water or vegetable broth) Once the soup is boiling add pasta and stir often so pasta does not stick to bottom of pan, add bean broth, hot water, or vegetable broth to keep the soup runny. Season to taste. Enjoy!

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Music Credit

"There's Probably No Time," "That Kid in Fourth Grade Who Really Liked the Denver Broncos," & "NirvanaVEVO" by Chris Zabriskie are licensed under a Creative Commons Attribution license (
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Artist:

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