fregula

A suitably Sardinian spin on risotto. Treating the fregula like risotto rice creates a toothsome texture that’s brilliant for soaking up some typically Sardinian flavours: saffron, sausage and chilli.

What is Fregula?

onion, finely chopped

chilli, finely chopped

sun-dried tomatoes, roughly chopped

saffron

good-quality sausage, skins removed

litre stock (either meat or vegetable is fine)

olive oil

pecorino, grated

Place the saffron threads in a cup of warm (not boiling) water and soak for 30 minutes.

Heat half of the olive oil in a deep frying pan over a medium-low heat, then add the onion and saute until well softened (around 10 minutes).

Next, crumble your sausage meat into the pan and add the sun-dried tomatoes, chilli and thyme. Turn the heat up to medium-high and fry, stirring frequently, for 4 minutes.

Whilst everything is frying, put your stock into a small saucepan and heat until simmering.

Add the fregula to the sausage pan and stir for 1 minute, then pour in the saffron water.

Once the pasta has absorbed the saffron water, start adding your simmering stock to the fregula pan, one ladle at a time. 

Cook as you would a risotto, stirring constantly and allowing each ladle to absorb completely before adding the next. This should take about 12 minutes.

To serve, add the pecorino and remaining olive oil to the pan, then give everything a good stir.

This warming vegan Sardinian fregola (fregula) with chickpeas is a nutritious and delicious slightly spicy pasta soup recipe. Perfect Italian cold weather comfort food this Sardinian version of pasta e ceci is a one pot meal that&#39;s easy to make. Add spinach for more fiber or pancetta/guanciale for a non-vegetarian version.

Sardinian fregola with chickpeas (pasta e ceci)

300 g fregola (10-11 oz) (or Israeli couscous)

350 g chickpeas (12 oz)

onion

garlic

celery (finely chopped)

500 g tomato passata (17floz)

cherry tomatoes

extra virgin olive oil.

500 ml vegetable stock (16floz)

salt (to taste)

black pepper (to taste)

parsley (chopped)

½ fresh peperoncino (red chili pepper) (chopped (optional) or red chili flakes)

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.

If using dried chickpeas

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.

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Top 2 fregula recipes from across the web

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