You will not believe how delicious or easy this 6-ingredient, 30-minute fall soup is! Italian cicerchie, (delicious beans that look a lot like gravel) have an earthy flavor somewhat reminiscent of chickpeas but have an altogether unique flavor and texture. And spicy ventricina (a favorite Abruzzese salami umami bomb) gives each bowl a glaze of lip-smacking red oil around the rim! If you’re not yet familiar with cicerchie or ventricina, it’s definitely worth seeking them out.
*Don’t worry if you can’t find cicerchie or ventricina though — dried chickpeas, cannellini beans, and spicy salami all make great scubstitutions.
I was first introduced to the cicerchia bean years ago at our local Italian grocery store. This was back when I was still living in NYC and was doing a little shopping to take some ingredients back home with me. I’d never seen a bean this raggedy looking which immediately made me want to buy them.
They were like the underdog of the entire legume section which (my gut was telling me, probably also meant they were extremely delicious). I figured if they were able to hold their own up against cannellini, chickpeas, Tuscan lentils, fava, and bortolotti beans (cranberry beans), they were probably going to be worth it. Spoiler alert — they were!
Overview: Cicerchie Everything You Need To Know
- Cicerchie Pronunciation
- What are Cicerchie?
- Cicherchie Origin
- What Do Cicerchie Taste Like?
- Are Cicerchie Beans Poisonous?
- Why We Love This Cicerchie Recipe
- Overview: Cicerchie Soup Ingredients
- Overview: How to Make Cicecrchie Soup In 3 Simple Steps
- How to Make Cicerchie Soup Step-by-Step Photos
- Related Content: Looking For a Few More Soup Recipes?
- Cicerchie Cooking Tips & FAQ’s
Cicerchie Pronunciation
Cicerchie is pronounced ‘chee-chair-kee-ya’. Not as difficult as it first appears once you see it phonetically spelled out! Cicerchia with an ‘a’ at the end is the singular form of cicerchie with an ‘e’ at the end.
Cicerchie in English (or what you’ll find them called outside of Italy) are often referred to as grass peas, Indian peas, blue sweet peas, white vetch, chickling peas, or chickling vetch.
What are Cicerchie?
Cicerchie (also known as ‘grass peas’) is an ancient legume that predates grain-based cultivation and is rich in protein, fiber, minerals, and vitamins. They come from the same family as fava (broad beans) and chickpeas. In fact, they’re a variety of wild chickpeas known by the scientific name Lathyrus sativus.
They’ve been consumed as far back as 8,000 years ago in Mesopotamia and have traditionally been considered peasant food or ‘cucina povera’ (poor cooking) because they were most often consumed in periods of drought, famine, and war. The cicherchia plant is very nutritious, and drought-resistant with the ability to grow in very poor conditions often where many other crops can’t survive.
Do not confuse ‘cicerchiata’ (a dessert eaten during the Carnivale season or at Christmastime) with cichercie although they do share a common thread! You’ll find cicerchiata recipes that consist of little fried dough balls that have been covered in a sticky honey mixture (sometimes with nonpareils or nuts mixed in) and formed into a mound or a ring — and they are delicious! Cicerchiata is thought to have originated in Abruzzo (Sangro) and is meant to resemble the cicerchia beans or ceci (chickpeas) found in the area.
Cicerchie Origin (Where Do Cicerchie Come From)?
Cicherchie (or cicheria bean), are a staple agricultural product of Europe, Africa, and Asia. In Italy, cicerchie is grown mostly in the regions of Abruzzo (where the cicerchie for this post came from), Umbria, Molise, Marche, and Lazio. Cicerchie is thought to have first been brought to Europe (the Abruzzo (Sangro) area or Umbria from the Middle East somewhere in the Balkans. Lots of artisanal producers like Azienda Agricola Di Mascio Marco, in Abruzzo, Italy (where we visited) are still cultivating cicerchie today.
What Do Cicerchie Taste Like?
Cicerchie are similar in taste and texture to chickpeas but have their own distinct flavor. They are a bit lighter perhaps, but also have an earthier taste. I’ve read where some describe them as tasting like a cross between a pea and a chickpea, but don’t expect them to be sweet at all like fresh or frozen sweet peas. I personally don’t think they taste like peas, but try them for yourself and see what you think!
Are Cicerchia Beans Poisonous?
You’ve probably read about the potential dangers of eating cicerchie which contain a minuscule percentage of the neurotoxic amino acid (ODAP) much like their cousin the fava bean. But don’t worry, you’d have to eat excessive and unnatural amounts of cicerchie with little else in your diet for an extended period of months in order for them to be harmful.
In fact, they’re super healthy when eaten as part of a well-rounded diet and pose no risk in modern times when they’re eaten moderately as part of a varied diet. There is even research suggesting it has the ability to raise serotonin (the feel-good hormone) in your body. And because of these health benefits, the Italian Slow Food movement is making sure the grass pea sticks around!
To reduce the amount of (ODAP), it’s important to properly soak cicerchie for at least 8 hours to 12 hours (or even better up to 24 hours) before cooking.
Why We Love This Cicerchie Recipe
- There are only 6 ingredients plus salt
- It’s garlicky, spicy, perfectly meaty and delicious
- The ingredients are versatile and can easily be substituted
- Spicy ventricina gives this soup a little kick and a glaze of red oil around each bowl
- Grass peas (cicerchia) are highly nutritious
- Cicerchie soup freezes really well so you make it ahead
- This soup takes just 20 minutes to cook using a pressure cooker or 45 minutes to 1 hour on the stovetop
Cicerchie Soup Ingredients
This is a versatile fall soup recipe and i give you plenty of substitutions if you can’t find some of the ingredients where you live. Garbanzo-like cicerchie are earthy and delicious if you can find them, but if not go ahead and substitute your favorite dried beans. Also, if you can find garlicky spicy ventricina substitute it with chorizo (fresh or hard), or spicy pepperoni, and call it a day — a very delicious day!
- cicerchie beans *sub cannellini, chickpeas, cranberry beans, pinto beans, or navy beans
- spicy ventricina salami *sub spicy pepperoni or chorizo (fresh or hard)
- extra virgin olive oil
- onion
- garlic
- Italian arrosti spice blend *sub McCormick’s Poultry Seasoning or favorite Italian spice blend
- water *sub chicken or turkey stock if desired
- salt and pepper to taste
Optional garnishes:
- grated Parmigiano, Grana Padano, or Parmesan Cheese
- finely chopped chives or scallions
A note about the spice blend I’ve used: I’ve used an Italian spice blend called “arrosti” which is used in Italy to season everything from roasted meats (hence the name) to couscous and lots of other dishes. It’s most similar in taste to McCormick’s Poultry Seasoning except arrosti has a stronger rosemary and sage flavor, it contains a little onion, and has less thyme than poultry seasoning. You may use them interchangeably, but when substituting with poultry seasoning (which I imagine anyone Stateside will want to do), I suggest adding a little extra rubbed sage and a little dried rosemary. Or go a completely different flavor route with this soup seasoning and sub your favorite Italian spice blend. It will all taste delicious!
Overview: How to Make Cicerchie Soup in 3 Simple Steps
I’ve outlined below the basic steps to making easy cicerchie soup but you can find full recipe details and instructions in the recipe card. I’ve also included a how-to-make cicerchia soup video (coming soon). It’s recommended to soak cicerchie for 8-12 hours (even up to 24 hours), but never less than 6 hours or the outsides will overcook and the insides will be undercooked.
- Sauté the aromatics with onions and ventricina.
- Add the cecerchie and water and cook in the pressure cooker or large pot on the stove.
- Garnish the soup and serve.
How to Make Zuppa di Cicerchie (Cicerchie Soup) step-by-step recipe photos
Looking for More Easy Soup Recipes?
If you love warming up to a bowl of hot soup when the weather cools off and becomes crisp, these soup recipes will do the trick.
- Maggie’s Famous Turkey and Wild Rice Soup (A Family Favorite)
- 8-Hour Rich and Creamy Homemade Tonkotsu Ramen Broth
- Easy Egg Drop Soup with Crispy Fried Wonton Strips (Danhuatang 蛋花湯)
- Easy Homemade Chicken Noodle Soup (With a Ramen Twist)
- Mom’s Best Ever Southern Chicken & Dumplings (100% from Scratch)
- Easy Authentic Sichuan Wonton Soup (Long Chāo Shǒu 龙抄手)
- Authentic Homemade Italian Tortellini (Tortellini in Brodo)
Cicerchie Cooking Tips & FAQ’s
Cicerchie Nutrition
The health benefits of cicerche are many (given you don’t go on an all-cicerchie diet for 3 months and end up poisoning your body)! They’re low in fat, and full of protein as previously mentioned, but are also loaded with vitamins, minerals, and fiber (i.e. vitamins B1, B2, phosphorus, calcium, polyphenols, and phosphorus). They’re good for your teeth, bones, heart, and digestive system too.
Below are the nutritional facts per every 100g of cicerchie:
- Calories (300g)
- Fiber (25g)
- Fat (1.2g)
- Saturated Fat (.4g)
- Carbohydrates (36.8g)
- Sugar (2.5g)
- Protein (22.9g)
- Salt (.02g)
What is Lathyrism?
According to the National Institute of Health, “Lathyrism is an incurable neurological disorder, resulting from excessive consumption of grass pea (Lathyrus sativus), which clinically manifests as paralysis of lower limbs.” Ok, so that’s a lot! Just know you’d have to eat a diet of only cicerchie for months on end before they would cause negative effects like this serious neurological disease. These beans are safely eaten everywhere here in Italy and around te
Where to Find Cicerchie Beans For Sale
In Italy, you can find cicerchie on grocery store shelves throughout the country, but if you’re in the States you can find them at well-stocked specialty shops or order them online.
Let’s get started!
Print
Easy Cicerchie Bean Soup (Zuppa di Fagioli Cicerchie e Ventricina)
- Total Time: 30 minutes
- Yield: 4 Servings 1x
Description
Italian cicerchie, (delicious beans that look a lot like gravel or dried corn nuts) have an earthy flavor somewhat reminiscent of chickpeas but with an altogether unique flavor and texture of their own. This winter soup uses just 6 ingredients (plus salt), and it’s ready from start to finish in just 30 minutes. Don’t worry if you can’t find cicerchie — dried chickpeas, and cannellini beans both make great substitutions.
Ingredients
- 1 1/2 cups dried cicerchie beans (300g) (soaked overnight or up to 24 hours)*sub cannellini, chickpeas, cranberry beans, pinto beans, or navy beans
- 3 ounces spicy ventricina salami (75g) *sub spicy pepperoni or chorizo (fresh or hard)
- 2 tablespoons extra virgin olive oil (30g)
- 1 medium onion(3.5 ounces), diced (100g)
- 1 garlic clove, smashed
- 1 teaspoon Italian Arrosti spice blend (2g) *sub McCormick’s Poultry Seasoning or favorite Italian spice blend
- 4 cups water (900g) *sub chicken, vegetable, or turkey stock if desired
- 1 1/2 teaspoons Himalayan salt, or more or less to taste *sub sea salt or kosher salt
Optional garnishes:
- grated Parmigiano, Grana Padano, or Parmesan Cheese
- finely chopped chives or scallions
Instructions
- Sauté the aromatics with ventricina and onions. Heat a 5 to 6-quart pressure cooker (or Instapot, or large stock pot) over medium-high heat, and add the olive oil, onions, garlic, spices, ventricina, and salt and sauté for 5 minutes or until onions are translucent and the ventricina has released some of it’s oil.
- Add the cecerchie and cook. Add the soaked cicerchia and water, stir to combine, and place the lid of the pressure cooker on. Once the pressure cooker reaches high pressure, turn the heat down to as low as it can go while still maintaining high pressure. Cook the beans for 20 minutes if doing a quick release, or cook for 15 minutes and allow it to naturally release. *If you’re not using a pressure cooker, simply bring the ingredients to a boil, reduce to a simmer, and cook for 45 minutes to 1 hour, or until the beans are tender.
- Garnish the soup and serve. Season the soup with salt (and black pepper if desired) and garnish with grated Parmigiano or Grana Padano cheese and chopped chives if desired. Serve with toasted Italian bread drizzled with extra virgin olive oil and, Enjoy!
Notes
- Cicerchie need to be soaked on room temperature water for a minimum of 6 hours but are typically soaked from 8 to 24 hours so be sure to plan ahead. If you soak them for longer than overnight, be sure to change the water frequently. I usually make sure there is about 3 inches (7.5cm) of water above the beans as they soak.
- A note about the ‘Arrosti’ spice blend I’ve used: I’ve used an Italian spice blend called “arrosti” which is used in Italy to season everything from roasted meats (hence the name) to couscous and lots of other dishes. It adds a sort of ‘Thanksgiving fall flavor’ to dishes and is most similar in taste to McCormick’s Poultry Seasoning except arrosti has a stronger rosemary and sage flavor, contains a little onion, and has less thyme than poultry seasoning. You may use them interchangeably, but when substituting with poultry seasoning (which I imagine anyone Stateside will want to do), I suggest adding a little extra rubbed sage and a little dried rosemary. Or go a completely different flavor route with this soup seasoning and sub your favorite Italian spice blend.
- To add even more delicious flavor, use your favorite unsalted or low-sodium vegetable or chicken broth instead of water.
- If you want a thicker soup, smash some of the cooked cicerchie against the side of the soup pot to break them up.
- To help soften the cicerchie skins add 1 teaspoon of baking soda to the pot while they cook. Or you can remove some of the skins after they’ve soaked overnight and before cooking if you want. I never remove the skins, instead, I opt for the baking soda trick!
- Can’t find Abruzzese Ventricina salami? No problem, simply substitute a spicy salami (salame piccante), fresh Mexican chorizo, or hard Spanish chorizo.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup + Stews
- Method: Pressur Cooker
- Cuisine: Italian
