4.0 from 18 votes
Sardinian Mussel Soup with Fregula
Making this soup is pretty straightforward, and the base stores well for a couple days in the fridge. If you do want to eat this soup over the course of a couple days, however, toss in only as much pasta and shellfish as you plan to eat in one sitting. This prevents the seafood from overcooking and the pasta from soaking up too much broth.
Prep Time
30 mins
Cook Time
30 mins
Total Time
55 mins
Servings: 6 people
Calories: 371 kcal
Course:
Soup
Cuisine:
Italian
Ingredients
- 2 pounds mussels in their shells
- 2 pounds small clams in their shells
- 1 quart chicken stock, or freshly made shellfish or fish stock
- 1 cups seawater or salty tap water
- 1/4 cup olive oil
- 5 thinly sliced garlic cloves
- 1/2 cup coarsely chopped roasted red pepper
- 1/2 cup chopped parsley
- 1 cup sea beans (optional)
- 1/2 teaspoon cayenne
- A healthy pinch of saffron, or 1 packet of saffron powder
- 1/2 pound fregula pasta, or other small soup pasta
- grated zest of a lemon
- 2 tablespoons chopped chives
Instructions
- If you are using wild mussels, scrub their shells and pull off their beards. You should not have to do this with farmed mussels. (Here's a video on the process from my friend Becky.) Scrub the shells of the clams, too.
- Pour the seawater or salty tap water into a large, wide pot with a cover and bring it to a boil. Add the mussels and steam them open, removing each one just as it opens. This should take 3 to 5 minutes. Do the same with the clams. Pick out most of the meats from the shellfish; put them into a bowl with some olive oil. Leave a few mussels in the shell if you want — it makes the soup look more interesting.
- Strain the shellfish broth though cheesecloth or a paper towel into a bowl and set aside. Crumble the saffron into it while it is still hot.
- In a large soup pot, heat the olive oil over medium-high heat and saute the garlic for a minute or so. Add the cayenne, parsley, stock and shellfish broth and mix to combine. Bring it to a boil and add the fregula pasta. Simmer this until the pasta is nearly done, about 10 minutes.
- Add the roasted red pepper, shellfish, sea beans (if using) and cook for another 3 minutes. Right before you serve, add the lemon zest and chives. Serve with crusty bread and a crisp white wine.
Cup of Yum
Nutrition Information
Calories
371kcal
(19%)
Carbohydrates
39g
(13%)
Protein
22g
(44%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Cholesterol
33mg
(11%)
Sodium
748mg
(31%)
Potassium
562mg
(16%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
786IU
(16%)
Vitamin C
20mg
(22%)
Calcium
58mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 371
% Daily Value*
| Calories | 371kcal | 19% |
| Carbohydrates | 39g | 13% |
| Protein | 22g | 44% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 33mg | 11% |
| Sodium | 748mg | 31% |
| Potassium | 562mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 786IU | 16% |
| Vitamin C | 20mg | 22% |
| Calcium | 58mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.