Sardinian Fregola with Chickpeas. – The Pasta Mission

This warming Sardinian fregola with chickpeas is a nutritious and scrumptious barely spicy vegetarian/vegan pasta soup recipe from Sardinia. Referred to as ‘pasta e ceci’ in Italian, that is good chilly climate consolation meals. Add spinach for color and extra fiber or pancetta/guanciale for a non-vegetarian model.

Sardinian fregola with chickpeas (pasta e ceci).

Pasta with chickpeas is wholesome.

When the chilly days of November and December hit, utilizing pasta in soups could be very standard right here in Italy. Pasta provides wholesome carbohydrates and bulk that flip a soup right into a hearty dish. Legumes are additionally a typical ingredient in Italian soups. On this Sardinian recipe, the chickpeas add protein, calcium, iron and fiber in addition to different vitamins, so this fregola with chickpeas is a well-balanced meal too!

Sardinian fregola with chickpeas (pasta e ceci)

I’ve at all times discovered it intriguing that many conventional Italian recipes are so nutritious. Again within the day when dishes like pasta with chickpeas grew to become standard, individuals didn’t actually perceive the dietary worth of the totally different meals they ate! They only put dishes collectively primarily based on what was seasonal and out there and what they grew or foraged!

Ingredients for fregola with chickpeas on wood wrok surface.
Step 1 Collect your elements, chickpeas,tomatoes, onion, garlic, celery, parsley, inventory dice and fregola.

Chickpea recipes in Sardinia.

Individuals have cultivated chickpeas in Sardinia because the instances of Historic Rome. As you may think about, there are various conventional chickpea recipes on the island. Many of those are forms of soup like ‘minestra di ceci e finocchio’, made with chickpeas and wild fennel or ‘zuppa di ceci e verza’ (chickpea and savoy cabbage soup).  

Celery, onion, garlic and peperoncino finely chopped in white bowl. bolied chickpeas in white bowl. Halved cherry tomatoes in white bowl and tomato passata in white bowl.
Step 2 Put together the elements in response to the directions within the recipe card.

One other well-known Sardinian chickpea recipe is stewed chickpeas. The Sardinians additionally use chickpeas in a really previous candy Christmas recipe known as ‘cixirau’ through which they cook dinner chickpeas with honey, sugar, Christmas spices like cinnamon and cloves and orange peel!

Chopped onion, garlic, celery and peperoncino in olive oil in Dutch oven.
Step 3 Sauté the chopped onion, garlic, celery and peperoncino in olive oil.

Town of Sassari in Sardinia is legendary for a sort of chickpea flour pancake known as ‘fainé alla sassarese’. This standard avenue meals was imported from Liguria centuries in the past by Genovese sailors who landed within the ports of northern Sardinia. Sardinians eat it both alone or flavored with onions and/or Sardinian sausage.

Halved cherry tomatoes added to the Dutch oven with the onions, garlic, celery and peperoncino.
Step 4 Add the halved cherry tomatoes to the pot and cook dinner till they soften a bit.

What’s fregola?

Fregola (or fregula) is a small pasta typical of Sardinia. It’s historically manufactured from balls of durum wheat semolina and water, labored by hand after which toasted within the oven. This pasta is uniquely Sardinian and never present in different Italian areas. It appears similar to couscous however with a barely nutty flavour.

Fregola from Sardinia made with khorasan wheat (kamut).

Fregola is usually known as Italian couscous or Sardinian couscous. The fregola I used for this recipe was manufactured from khorasan wheat (kamut in Italian). It wasn’t toasted however simply dried. If you wish to be taught extra about this distinctive pasta, take a look at my put up on Sardinian fregola.

Tomato passata in Dutch oven with other ingredients.
Step 5 Add the tomato passata to the pot, combine and stir over a low warmth.

Dried or canned chickpeas?

I undoubtedly want utilizing dried chickpeas to canned. However, after all, this recipe may be made with each. Clearly, soaking dried chickpeas in a single day after which boiling them takes time. Nevertheless, I feel the result’s extra flavourful and more healthy. Dried chickpeas are extra economical and so they have a extra pure flavour.

Dried fregola added to the tomato sauce in the Dutch oven.
Step 6 Add a bit broth after which the fregola to the pot.

The 2 essential variations between canned and dried chickpeas is firstly the latter have much less sodium. Secondly, the leftover liquid from cooked chickpeas is relatively particular. Referred to as aquafaba or chickpea water, it may be used as a vegan substitute in lots of recipes that decision for eggs or egg whites!

Fregola cooking in tomato sauce and broth in Dutch oven.
Step 7. Prepare dinner the fregola like risotto, add a bit broth at a time and maintain stirring.

make Sardinian fregola with chickpeas.

This Sardinian fregola with chickpeas is a reasonably easy recipe. Aside from the fregola and chickpeas, all you want is onions, garlic, celery, tomatoes, tomato passata, parsley, some vegtable broth and peperoncino (purple chili pepper). You possibly can go away the latter out for those who don’t like spicy meals.

Chickpeas added to fregola, tomatoes and broth in Dutch oven.
Step 8 When the fregola is nearly cooked however nonetheless al dente, add the chickpeas.

As a result of the fregola pasta cooks within the soup it really absorbs a variety of the liquid, so the tip outcome may be extra like a soupy risotto than a soup. Nevertheless, in order for you your Sardinian fregola with chickpeas to have extra liquid, simply add some further broth or water.

Fregola with chickpeas (pasta e ceci) in Dutch oven with fresh parsley sprinkled on top.
Step 9. As soon as the chickpeas are heated by means of, add contemporary parsley. Your fregola with chickpeas is able to serve!

Fregola and chickpeas are an ideal combo.

Fregola and chickpeas are such an ideal mixture. Not solely are they scrumptious collectively however the similarity within the measurement and form of each offers this soup a wonderful texture and look. Nevertheless, for those who don’t have fregola you should utilize Israeli couscous as an alternative, it appears fairly related.

Sardinian fregola with chickpeas (pasta e ceci).

Ingredient additions and substitutions.

Spinach or kale go very well on this Sardinian model of pasta e ceci, as do mushrooms or different legumes like purple or black beans. As a substitute of peperoncino (purple chilli pepper), use fennel or rosemary. Non vegetarians can even add pancetta.

Nevertheless you make this vegan Sardinian fregola with chickpeas, I’m certain you’ll agree with me that it’s traditional Italian consolation meals!

Should you do do that recipe, I’d love to listen to what you assume. Please, write a remark right here on the weblog or put up a touch upon the Pasta Project Facebook page.

Your suggestions means so much to me!

Buon Appetito!

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Sardinian fregola with chickpeas (pasta e ceci)

Sardinian fregola with chickpeas (pasta e ceci)


This warming vegan Sardinian fregola (fregula) with chickpeas is a nutritious and scrumptious barely spicy pasta soup recipe. Excellent Italian chilly climate consolation meals this Sardinian model of pasta e ceci is a one pot meal that is straightforward to make. Add spinach for extra fiber or pancetta/guanciale for a non-vegetarian model.

Prep Time 20 minutes

Prepare dinner Time 40 minutes

Course Primary Course, Facet Dish

Delicacies Italian, Mediterranean, Sardinia

Servings 4

Energy 624 kcal


  • 300 g fregola (10-11 oz) or Israeli couscous
  • 350 g chickpeas (12 oz) dried, soaked and boiled or canned
  • 1 onion peeled and finely chopped
  • 1-2 garlic cloves peeled and finely chopped
  • 1-2 celery stalks finely chopped
  • 500 g tomato passata (17floz)
  • 10-12 cherry tomatoes minimize into halves
  • 3-4 tbsp further virgin olive oil.
  • 500 ml vegetable inventory (16floz) cubes dissolved in water or home made inventory.
  • salt to style
  • floor black pepper to style
  • 1 handful contemporary parsley chopped
  • ½ contemporary peperoncino (purple chili pepper) chopped (non-compulsory) or purple chili flakes


If utilizing dried chickpeas

  • Put the dried chickpeas to soak in water in a single day. Within the morning, drain the chickpeas and canopy with contemporary water. Add salt and produce to a boil.  Decrease the warmth and simmer till prepared about 1 hour relying on the scale and age of the chickpeas. You can too cook dinner the chickpeas within the stress cooker for about 20 minutes. As soon as cooked drain the chickpeas.

Make the soup

  • Chop the peeled onion, peeled garlic and celery finely and sauté collectively in a pan with further virgin olive oil and the chopped peperoncino for about 5-7 minutes.

  • Add the halved cherry tomatoes and cook dinner for a few minutes until they begin to soften. Add the tomato passata, season with salt and cook dinner for 10 minutes.

  • Add a bit inventory and the fregola and cook dinner for about 5 minutes, stirring to mix.

  • Prepare dinner the whole lot collectively slowly for 15-20 minutes stirring on a regular basis and including the inventory little by little. (The identical approach as making risotto).

  • As soon as the fregola is nearly al dente, add the drained cooked chickpeas to the sauce. (or rinsed canned chickpeas). Prepare dinner till the chickpeas are heated by means of. Sprinkle with chopped contemporary parsley.

  • Serve instantly with extra chopped parsley and a few crusty bread.


Should you don’t have Sardinian fregola, you should utilize Israeli couscous on this recipe. You possibly can add additionally spinach, kale or cooked mushrooms to this recipe. As a substitute of peperoncino, you should utilize rosemary or wild fennel.
Leftovers may be saved sealed within the fridge for 2-3 days. Reheat on the range prime or within the microwave after including extra inventory or water.

Key phrase genuine Italian pasta recipe, chickpeas, fregola, fregula, Italian meals, Italian recipe, pasta soup, pasta with chickpeas

Extra Sardinian fregola recipes right here on The Pasta Mission.

  1. Fregola with clams
  2. Fregola with lamb

If you have an interest in studying the way to make home made pasta and various kinds of gnocchi, take a look at my store web page for some nice video on-line programs from my pals in Rome! Nothing beats studying to make pasta from Italians! Plus whilst you’re there why not order a replica of one in all my pasta recipe cookbooks or checkout some really helpful pasta making instruments? They make nice prezzies for pasta lovers!

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