Easy Sardinian fregola with chickpeas and tomato
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 mins
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Servings
4
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Calories
589 kcal
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Course
Side Dish, Main Course
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Cuisine
Mediterranean, Italian
Easy Sardinian fregola with chickpeas and tomato
Description
This Sardinian fregola dish uses fregola sarda or Israeli couscous cooked slowly with chickpeas in a tomato-based broth. Aromatics like finely chopped onion, garlic, and celery are sautéed with olive oil and chopped chili pepper to form a flavor foundation. Halved cherry tomatoes and tomato passata are simmered with these aromatics, then fregola and stock are added and cooked risotto-style, gradually absorbing liquid for a creamy yet textured consistency.
The chickpeas provide a hearty protein element, complementing the toasted flavor of the fregola, which has a toasted, slightly nutty taste. Fresh chopped parsley adds herbal brightness at the end. The dish’s method involves careful liquid addition and stirring to develop a tender, full-flavored meal.
This dish works well as a main course for vegetarian diets or a filling side. Variations can include using spinach, kale, or mushrooms, and substituting peperoncino with rosemary or fennel. Leftovers store well refrigerated and can be reheated with added stock to loosen texture, served hot or cold in a pasta salad, or baked with grated cheese.
Ingredients
- 10.5 ounces fregola sarda or Israeli couscous
- 12 ounces chickpeas dried, soaked and boiled or canned and drained
- 1 yellow onion peeled and finely chopped, or red onion
- 1-2 garlic peeled and finely chopped, cloves
- 1-2 celery finely chopped, stalks
- 1.6 pounds tomato passata
- 10-12 cherry tomato cut into halves
- 3-4 tablespoon extra virgin olive oil
- 1 pint vegetable stock cubes dissolved in water or homemade stock.
- salt to taste
- black pepper to taste, ground
- 1 handful parsley chopped, fresh
- ½ teaspoon red chili pepper chopped (optional) or red chili flakes, aka peperoncino, fresh
Instructions
If using dried chickpeas
- Put the dried chickpeas to soak in water overnight. In the morning, drain the chickpeas and cover with fresh water. Add salt and bring to a boil. Lower the heat and simmer until ready about 1 hour depending on the size and age of the chickpeas. You can also cook the chickpeas in the pressure cooker for about 20 minutes. Once cooked drain the chickpeas.
Make the soup
- Chop the peeled onion, peeled garlic and celery finely and sauté together in a pan with extra virgin olive oil and the chopped peperoncino for about 5-7 minutes.
- Add the halved cherry tomatoes and cook for a couple of minutes till they start to soften. Add the tomato passata, season with salt and cook for 10 minutes.
- Add a little stock and the fregola and cook for about 5 minutes, stirring to combine.
- Cook everything together slowly for 15-20 minutes stirring all the time and adding the stock little by little. (The same way as making risotto).
- Once the fregola is just about al dente, add the drained cooked chickpeas to the sauce. (or rinsed canned chickpeas). Cook until the chickpeas are heated through. Sprinkle with chopped fresh parsley.
- Serve immediately with more chopped parsley and some crusty bread.
Notes
- Substitute Israeli couscous if Sardinian fregola is unavailable.
- Add spinach, kale, or cooked mushrooms for variety.
- Use rosemary or wild fennel instead of peperoncino if preferred.
- Store leftovers in the fridge for 2-3 days, reheating with added stock or water.
- Leftovers can be eaten cold as pasta salad or baked with grated pecorino cheese.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 589 kcal
% Daily Value*
| Calories | 589kcal | 29% |
| Carbohydrates | 97g | 32% |
| Protein | 20g | 40% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 550mg | 23% |
| Potassium | 1115mg | 24% |
| Fiber | 12g | 48% |
| Sugar | 16g | 32% |
| Vitamin A | 1223IU | 24% |
| Vitamin C | 28mg | 31% |
| Calcium | 95mg | 10% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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