5 from 99 votes
Easy Sardinian fregola with chickpeas and tomato
Easy Sardinian fregola with chickpeas and tomato is a comforting dish combining toasted fregola pasta or Israeli couscous with tender chickpeas and a hearty tomato stew infused with onion, garlic, celery, and optional chili pepper. The fregola is cooked risotto-style, absorbing flavors from vegetable stock and tomato passata, resulting in a rich, textured meal that balances freshness and warmth. Fresh parsley and optional peperoncino add brightness and gentle heat.
Prep Time
20 mins
Cook Time
40 mins
Servings:
4
Calories:
589 kcal
Course:
Side Dish, Main Course
Cuisine:
Mediterranean, Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 589
% 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.