Fregola Sarda
Fregola sarda (fregola or fregula) is a signature pasta of Sardegna. It is believed to be yet another example of the Moorish influence on Italian cuisine, having come from North Africa. Durum wheat is rolled into tiny balls and toasted, giving the pasta its trademark varicolored golden tint.
With its nutty taste and pleasing bite fregola is added to soups like Sardegna’s famous Sa fregula con vongole – a clam soup with a saffron broth. Boiled in water, chicken or vegetable stock, it cooks up in about 10 to 12 minutes for a quick side dish, dressed simply with olive oil and Parmigiano or Pecorino sardo. I love to use it in salads. Think of any couscous or bulgur salad you make, and fregola will work beautifully.
Warm fregola, sauteed vegetables, pine nuts, golden raisins and tomatoes are combined with a lightly sweetened basil dressing to create a multi-textured salad. Use any vegetables you like – brightly colored peppers work beautifully as do eggplant, yellow squash, peas and corn. Be sure to cut the vegetables into a fine dice. The uniform size of ingredients makes this a special dish. Dress the salad when the ingredients are still warm. That way they will absorb the dressing.
The salad is finished with torn basil leaves and strips of Parmigiano or Pecorino sardo. Use a vegetable peeler to create the strips by pulling it down the length of the cheese in one smooth motion. You can create beautiful long thin strips of cheese that really set the dish off.
This can be served warm, at room temperature or chilled. It makes a wonderful side dish, or it can be the main event for a luncheon. Try marinating chicken breasts in olive oil, lemon, garlic and rosemary, then grill and serve atop a bed of Fregola salad.
One thing – go for the good stuff, Rustichella d’Abruzzo – made of the finest winter wheat, it is my favorite brand.
Fregola Sarda with Vegetables and Basil Vinaigrette
serves 4 to 6
2 cups fregola sarda
1 medium yellow onion, minced
2 carrots, peeled and cut in fine dice
1 red bell pepper, cut in fine dice
2 small zucchini, cut in fine dice
1/4 cup pignoli
1/4 cup golden raisins
salt and pepper
3 tablespoons olive oil
12 small tomatoes, such as Sungold, Juliet, Golden Rave or Jaune Flamme, quartered
basil leaves
Parmigiano or Pecorino sardo
Basil Vinaigrette – recipe follows
Bring 6 quarts water to a boil.
While water is coming to the boil, pour olive oil into 12 inch saute pan. Heat over medium. Add onions and carrots and 1/4 teaspoon kosher salt. Saute gently 6 to 8 minutes until onion is translucent and carrots have begun to soften. Do not brown.
At this point salt boiling water generously. Add fregola to water and stir. Boil 10 to 12 minutes, until done.
Add pepper, zucchini and 1/4 teaspoon salt to saute pan. Continue cooking until peppers and zucchini soften, about 10 minutes. About 2 minutes before vegetables are done, add pignoli to pan and saute, tossing frequently.
Just a few seconds before you drain pasta, add raisins to pasta water to soften. Drain and transfer to large bowl. Add sauteed vegetables and quartered tomatoes, tossing to combine. Add vinaigrette tablespoon by tablespoon and toss (you will not use all of it), tasting as you go. Do not add too much vinaigrette or the salad will be oily. Check seasoning, adding more salt and pepper as necessary.
Top with torn basil leaves, strips of cheese and a bit of freshly ground pepper. Serve.
Basil Vinaigrette
1/2 cup basil leaves, tightly packed
2 teaspoons honey
1/4 cup white Balsamic vinegar
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup fruity olive oil, such as DaVero or a Ligurian oil made from Taggiasca olives OR 1/2 cup canola oil
Place basil, honey, vinegar and salt and pepper in workbowl of food processor fitted with steel knife. Process to puree basil. With machine running, add oil through feed tube. Check seasoning. Transfer to glass container and refrigerate until use.
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Friday, July 6th 2012 at 6:41 pm |
I love cous-cous, so I will seek this out and try it.
Thanks!
Friday, July 6th 2012 at 7:20 pm |
Ciao Foodie,
You are most welcome. If “LA” in your name stands for Los Angeles, you can find Rustichella D’Abruzzo fregola (and many other of their products) at Bay Cities Italian Deli in Santa Monica and Monte Carlo Deli in Burbank. Let me know how it goes. I bet you will like this. Thanks for stopping by.
Friday, July 6th 2012 at 8:55 pm |
Adri – I have very warm memories of eating fregola in Sardinia – on a pescaturismo trip with the owners of a small boat whom we helped bring in the day’s catch. We moored on a deserted island and the octopus were flailed against the rocks and made into a salad, the fish bodies were grilled,and the wife cooked the fish heads in a stew in the ship’s tiny galley kitchen with tomatoes and fregola. The BEST. I could never duplicate that at home, but someday I’ll try your recipe with the vegetables. A great summery meal. I’ll have to look for that brand.
Friday, July 6th 2012 at 9:27 pm |
Hi Linda,
Wow – what a wonderful story. That must have been quite a trip. I must have been so beautiful. I hope you will do a post about it and share some photographs. I would love to see them.
For most of us getting the food we prepare means a drive to a supermarket, or even more removed, a few clicks online and ZAP! the food item is on our doorstep. But to go out and catch the animal on one’s own brings an entirely new level of respect for the food we are about to consume. I think it also goes a long way to teaching us to be less wasteful.
As always, thank you so much for stopping by and for your comment. I hope you try some fregola salads this summer.
Sunday, July 8th 2012 at 3:25 am |
I’ve never seen fregola on the Italian mainland, but I guess I just haven’t looked. Thanks for sharing Adri. Really must try it.
Sunday, July 8th 2012 at 6:41 am |
Hi Mette,
It really is a specialty, a tradition of Sardegna. I hope you try it. It is a nice switch; it looks wonderful and has a very pleasing texture. Among the many things I enjoy about visiting web sites is the new things I discover. I am pleased to be able to introduce you to this new thing! Thanks, as always for stopping by and for your comment. I hope you are somewhere cool. I know your part of Italy can be fearfully hot for long stretches at this time of year.
Sunday, July 8th 2012 at 11:36 am |
I have a giant bag of Israeli couscous, and no access at all to fregola where I live. Will that be an acceptable substitute? Thank you, beautiful post.
Sunday, July 8th 2012 at 1:40 pm |
Hi Cynthia,
Absolutely, the Israeli couscous will be great here. No worries. I hope you enjoy this one, and I invite you to send a photo of your version. I would love to post it in my Readers’ Gallery along with a link to your site. Thank you for the kind words, and I hope you return often!
Monday, July 9th 2012 at 4:11 pm |
I love this kind of salad and the fresh ingredients in this sound so good. It will be perfect for the big, bad heat wave we have coming this week. Another beautiful post. Thanks to you and Bart for all your hard work.
Monday, July 9th 2012 at 5:22 pm |
Thanks, Toni!
This really is heat wave grub. Perfect also for family dinners by a cool pool (hint) during a heat wave (hint, hint.) Thanks for stopping by, and I am glad you like this one.