Sardinian fregola with lamb
User Reviews
5
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Prep Time
10 mins
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Cook Time
50 mins
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Servings
4
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Calories
733 kcal
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Course
Main Course
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Cuisine
Mediterranean, Italian
Sardinian fregola with lamb
Description
Sardinian fregola with lamb combines toasted semolina pasta called fregola with slow-cooked lamb and sun-dried tomatoes to build a layered, savory dish. The lamb is browned first, then simmered with onions, bay leaves, and white wine until tender. Following this, fregola is cooked in lamb broth within the same pan, absorbing the rich flavors and creating a creamy texture akin to risotto but with distinct toasted pasta beads. The sun-dried tomatoes lend a subtle tang and complexity.
The resulting dish has the chewy, slightly nutty fregola complemented by soft lamb cubes and an aromatic broth. Cooking the fregola risotto-style ensures a moist, comforting mouthfeel while concentrating the lamb and tomato essence. Pecorino Romano can be added if desired for a salty finish.
This Sardinian specialty works well as a filling lunch or dinner, offering a satisfying combination of protein and starch. Its preparation involves several steps but yields a rewarding rustic meal reminiscent of Italian comfort foods.
Notes suggest alternative lamb cuts or using prepared broth from lamb bones. Sun-dried tomatoes can be substituted with peeled fresh tomatoes or passata to adjust acidity. Cooking time may vary depending on the lamb cut used, ensuring it is cooked through but still tender.
Ingredients
- 1 kg lamb (2.2lbs) I used back chops ( see recipe notes below)
- 8-10 sun-dried tomatoes I used semi-dried tomatoes (see recipe notes below)
- 2 bay leaf
- 1 onion
- ½ glass white wine
- 1 lt lamb broth (4-5 cups) you can also use beef, veg or chicken broth
- 300 g fregola
- salt to taste
- black pepper to taste, ground
- 3-4 tablespoon extra virgin olive oil
- pecorino romano grated (optional)
Instructions
- Peel and chop the onion. Chop the sun-dried tomatoes into small pieces (if using). Cut the lamb into small cubes, trimming most the fat as you go.
- Heat some olive oil in a deep skillet and add the lamb and brown it on all sides over a medium heat.
- Add the onion, bay leaves and sundried tomatoes and continue cooking over a medium heat until the onions have softened.
- Add the white wine and once the alcohol has evaporated add 2 ladles of broth. Continuecooking until the lamb is cooked through. About 15 minutes. Season with salt and black pepper.
- Remove the lamb from the pan and set aside. Remove the bay leaves then add half of theremaining broth. Bring the broth to a boil and then add the fregola. Reduce the heat and cook the fregola as you would rice for a risotto. Stirring frequently and adding more stock if the sauce dries out. If you run out of stock, you can also use water.
- When the fregola is cooked (about 15 minutes) add the lamb back to the skillet. Mix everything together well and cook for a couple of minutes so the lamb gets hot again and the fregola absorbs more of the lamb flavours.
- Serve immediately with pecorino Romano if required.
Notes
- You can replace sun-dried tomatoes with peeled tomatoes or passata for a fresher, lighter flavor.
- Using lamb back chops is ideal as their bones can make a rich broth, but leg or fillet cuts also work; adjust cooking times accordingly.
- Ensure you trim most fat from the lamb cubes for a balanced taste and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 733 kcal
% Daily Value*
| Calories | 733kcal | 37% |
| Carbohydrates | 61g | 20% |
| Protein | 61g | 122% |
| Fat | 25g | 38% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Cholesterol | 163mg | 54% |
| Sodium | 176mg | 7% |
| Potassium | 1066mg | 23% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 39IU | 1% |
| Vitamin C | 4mg | 4% |
| Calcium | 51mg | 5% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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