24 Delectable Fregola Pasta Recipes for Gourmet Dining

Discover the delightful world of fregola pasta, where tiny toasted pearls transform everyday meals into gourmet experiences. Whether you’re craving quick weeknight dinners, seasonal Mediterranean flavors, or comforting bowls of goodness, these versatile recipes will inspire your culinary creativity. Get ready to elevate your cooking game with 24 mouthwatering dishes that prove gourmet dining is absolutely achievable in your own kitchen.

Fregola Pasta with Clams and Saffron Broth

Whenever I spot fresh clams at the market, I know it’s time for this cozy, one-pot wonder that always reminds me of that amazing seaside restaurant in Maine. This fregola pasta with clams and saffron broth comes together so effortlessly and fills the kitchen with the most incredible aroma that my neighbors always joke they can smell when I’m cooking it.

Ingredients

– 1 lb fresh littleneck clams (scrubbed clean under cold water)
– 1 cup fregola pasta (or Israeli couscous as substitute)
– 4 cups fish stock (chicken stock works in a pinch)
– 1/2 cup dry white wine
– 1 large shallot, finely minced
– 3 cloves garlic, thinly sliced
– 1/4 tsp saffron threads
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 1 lemon, cut into wedges
– 1/2 tsp red pepper flakes (optional for heat)
– Salt to taste

Instructions

1. Heat 2 tablespoons olive oil in a large Dutch oven over medium heat until shimmering.
2. Add minced shallot and cook for 3-4 minutes until translucent and fragrant.
3. Add sliced garlic and red pepper flakes, cooking for 1 minute until garlic is fragrant but not browned.
4. Pour in 1/2 cup dry white wine, scraping up any browned bits from the bottom of the pot.
5. Simmer the wine for 2 minutes until reduced by half and alcohol smell has cooked off.
6. Add 4 cups fish stock and 1/4 teaspoon saffron threads to the pot.
7. Bring the broth to a gentle boil over medium-high heat, about 4-5 minutes.
8. Stir in 1 cup fregola pasta, ensuring all grains are submerged in the broth.
9. Reduce heat to medium-low, cover the pot, and simmer for 12 minutes, stirring halfway through to prevent sticking.
10. Add 1 pound scrubbed clams to the pot, arranging them in a single layer.
11. Cover and cook for 6-8 minutes until all clams have opened (discard any that remain closed).
12. Remove from heat and stir in 1/4 cup chopped fresh parsley.
13. Season with salt to taste, starting with 1/2 teaspoon and adjusting as needed.

The toasted, pearl-like fregola soaks up that golden saffron broth beautifully while the clams add briny sweetness to every bite. I love serving this directly from the pot with lemon wedges for squeezing over top – it makes for such an impressive yet completely approachable weeknight dinner that feels straight from a coastal Italian kitchen.

Roasted Vegetable and Fregola Salad with Lemon Vinaigrette

Never underestimate the power of a grain salad to transform your weeknight dinner game. I first fell for fregola during a trip to Sardinia, and now this toasted semolina pasta has become my go-to for adding satisfying chew to vegetable dishes. This roasted vegetable version with bright lemon vinaigrette is what I make when I want something that feels both nourishing and celebratory.

Ingredients

– 1 cup fregola (or substitute with Israeli couscous if unavailable)
– 1 medium zucchini, cut into ½-inch chunks
– 1 red bell pepper, cut into 1-inch pieces
– 1 small red onion, sliced into wedges
– 2 tablespoons olive oil (plus extra for drizzling)
– ½ teaspoon kosher salt
– ¼ teaspoon black pepper
– ¼ cup fresh lemon juice (about 1 large lemon)
– 1 teaspoon Dijon mustard
– 1 garlic clove, minced
– ⅓ cup extra virgin olive oil
– ¼ cup chopped fresh parsley
– 2 tablespoons toasted pine nuts

Instructions

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Toss zucchini, bell pepper, and red onion with 2 tablespoons olive oil, kosher salt, and black pepper in a large bowl.
3. Spread vegetables in a single layer on the prepared baking sheet.
4. Roast vegetables for 20-25 minutes until edges are caramelized and tender when pierced with a fork.
5. Bring 4 cups of salted water to a rolling boil in a medium saucepan while vegetables roast.
6. Add fregola to boiling water and cook for 8-10 minutes until al dente (it should have a slight chew).
7. Drain fregola thoroughly and spread on a baking sheet to cool slightly and prevent clumping.
8. Whisk together lemon juice, Dijon mustard, and minced garlic in a small bowl.
9. Slowly stream in ⅓ cup extra virgin olive oil while whisking continuously to emulsify the dressing.
10. Combine cooled fregola, roasted vegetables, and chopped parsley in a large serving bowl.
11. Pour lemon vinaigrette over the salad and toss gently to coat all ingredients evenly.
12. Sprinkle toasted pine nuts over the top just before serving.

Seriously, the contrast between the chewy fregola, sweet roasted vegetables, and zesty lemon dressing makes this salad unforgettable. I love how the pine nuts add that final crunch, and sometimes I’ll crumble feta over top for extra creaminess. This holds up beautifully for next-day lunches too—the flavors meld together even more overnight.

Creamy Mushroom and Fregola Risotto Style

Recently, I found myself craving the creamy comfort of risotto but wanted to try something different from my usual arborio rice routine. That’s when I discovered fregola—those delightful little toasted pasta pearls from Sardinia that create the most wonderful texture. This creamy mushroom version has become my new go-to cozy meal, especially on chilly evenings when I want something satisfying but not too heavy.

Ingredients

– 1 ½ cups fregola pasta
– 8 oz cremini mushrooms, sliced (baby bellas work great too)
– 1 medium yellow onion, finely diced
– 3 cloves garlic, minced
– 4 cups vegetable broth, kept warm
– ½ cup dry white wine (optional, but adds great flavor)
– ½ cup heavy cream
– ¼ cup grated Parmesan cheese
– 2 tbsp unsalted butter
– 2 tbsp olive oil
– 1 tsp fresh thyme leaves (or ½ tsp dried)
– Salt and black pepper to season

Instructions

1. Heat vegetable broth in a separate saucepan and maintain at a gentle simmer (around 180°F) throughout cooking.
2. Melt 1 tablespoon butter with olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
3. Add diced onion and cook for 4-5 minutes until translucent but not browned.
4. Stir in minced garlic and cook for 30 seconds until fragrant.
5. Add sliced mushrooms and cook for 6-8 minutes until they release their liquid and begin to brown.
6. Pour in fregola pasta and toast for 2 minutes, stirring constantly to coat with oil.
7. Add white wine and cook for 2 minutes until mostly evaporated.
8. Begin adding warm broth one ladle at a time, stirring frequently and waiting until liquid is mostly absorbed before adding more (this gradual addition creates the creamy texture).
9. Continue adding broth and stirring for 18-20 minutes until fregola is al dente and mixture is creamy.
10. Stir in heavy cream, remaining tablespoon of butter, and Parmesan cheese until melted and incorporated.
11. Season with salt, black pepper, and fresh thyme leaves.
12. Remove from heat and let rest for 2 minutes to allow flavors to meld.
13. Taste and adjust seasoning if needed before serving.

The resulting dish has this incredible creamy texture with the satisfying chew of the fregola pearls, while the earthy mushrooms and Parmesan create layers of savory flavor. Try topping it with extra thyme and a drizzle of truffle oil for an elegant twist, or serve it alongside grilled chicken for a complete meal that feels both rustic and sophisticated.

Fregola Pasta with Arugula and Cherry Tomatoes

Now that fall is officially here, I find myself craving those last bursts of summer flavor before the season truly shifts. Nothing hits the spot quite like this vibrant fregola pasta dish, which I first discovered during a trip to a tiny Italian market in Brooklyn years ago and have been tweaking ever since.

Ingredients

– 1 cup fregola pasta (toasted fregola adds extra nuttiness)
– 2 tbsp extra virgin olive oil (or any good quality olive oil)
– 2 cloves garlic, minced
– 1 pint cherry tomatoes, halved
– 2 cups fresh arugula
– 1/4 cup grated Parmesan cheese (plus extra for serving)
– 1 tbsp lemon juice (freshly squeezed preferred)
– 1/4 tsp red pepper flakes (adjust to your preferred spice level)
– Salt to taste
– Freshly ground black pepper to taste

Instructions

1. Bring 4 cups of salted water to a rolling boil in a medium saucepan over high heat.
2. Add the fregola pasta to the boiling water and cook for 10-12 minutes until al dente, stirring occasionally to prevent sticking.
3. While the pasta cooks, heat olive oil in a large skillet over medium heat until shimmering.
4. Add minced garlic to the skillet and cook for 30 seconds until fragrant but not browned.
5. Add halved cherry tomatoes to the skillet and cook for 4-5 minutes until they begin to soften and release their juices.
6. Stir in red pepper flakes and cook for another 30 seconds to bloom the spices.
7. Drain the cooked fregola pasta, reserving 1/4 cup of the pasta water.
8. Add the drained fregola directly to the skillet with the tomato mixture.
9. Pour in the reserved pasta water and stir everything together to create a light sauce.
10. Remove the skillet from heat and immediately stir in the fresh arugula until just wilted.
11. Add lemon juice, Parmesan cheese, salt, and black pepper, tossing gently to combine.
12. Taste and adjust seasoning if needed before serving.

Keeping this dish simple really lets the textures shine—the chewy fregola pearls against the burst tomatoes and peppery arugula create such a satisfying contrast. I love serving it family-style in my favorite big wooden bowl, with extra Parmesan for sprinkling and maybe some crusty bread to soak up every last bit of that lemony sauce.

Shrimp and Fregola Pasta in a Garlic White Wine Sauce

Gosh, there’s something magical about the combination of seafood and pasta that always feels like a special occasion, even on a busy Tuesday night. I first discovered fregola during a trip to Sardinia, and now I keep it stocked for those evenings when I want something different from the usual spaghetti or penne. This shrimp and fregola dish has become my go-to when I’m craving something elegant but don’t want to spend hours in the kitchen.

Ingredients

– 1 lb large shrimp, peeled and deveined (thaw if frozen)
– 1 cup fregola pasta (or substitute with Israeli couscous)
– 3 tbsp olive oil (or any neutral oil)
– 4 cloves garlic, minced (about 1 tbsp)
– 1/2 cup dry white wine (like Sauvignon Blanc)
– 1/2 cup chicken broth (vegetable broth works too)
– 2 tbsp unsalted butter (cut into small pieces)
– 1/4 cup fresh parsley, chopped (plus extra for garnish)
– 1 lemon, juiced (about 2 tbsp)
– 1/2 tsp red pepper flakes (adjust to taste)
– Salt and black pepper to season

Instructions

1. Pat the shrimp completely dry with paper towels and season both sides with salt and black pepper.
2. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
3. Add shrimp to the hot skillet in a single layer and cook for 2 minutes per side until pink and opaque.
4. Transfer cooked shrimp to a clean plate using tongs, being careful not to overcrowd the pan during cooking.
5. Reduce heat to medium and add remaining 1 tablespoon of olive oil to the same skillet.
6. Add minced garlic and cook for 30 seconds until fragrant but not browned.
7. Pour in white wine, scraping up any browned bits from the bottom of the pan with a wooden spoon.
8. Simmer the wine for 2 minutes until reduced by half, which concentrates the flavor.
9. Add chicken broth and bring the mixture to a gentle boil.
10. Stir in fregola pasta, ensuring all grains are submerged in the liquid.
11. Cover the skillet and reduce heat to low, cooking for 12 minutes until fregola is al dente.
12. Remove the skillet from heat and stir in butter pieces until melted and creamy.
13. Return cooked shrimp to the skillet along with any accumulated juices.
14. Add chopped parsley, lemon juice, and red pepper flakes, gently folding to combine.
15. Taste and adjust seasoning with additional salt or pepper if needed.

Finally, this dish delivers the most satisfying texture contrast between the tender shrimp and the slightly chewy fregola pearls. The garlic white wine sauce clings beautifully to every bite, creating a bright, briny flavor that’s balanced by the richness of butter. I love serving this family-style in the same skillet it cooked in, topped with extra parsley and lemon wedges for squeezing over at the table.

Spicy Sausage and Fregola Skillet

Whenever I’m craving something hearty with a little kick, this spicy sausage and fregola skillet is my go-to. I first made it on a chilly autumn evening when I wanted something comforting but didn’t feel like spending hours in the kitchen—it’s become a regular in our weekly rotation ever since.

Ingredients

– 1 lb spicy Italian sausage, casings removed (or mild if you prefer less heat)
– 1 cup fregola pasta (or orzo if you can’t find fregola)
– 1 medium yellow onion, diced
– 2 cloves garlic, minced
– 1 (14.5 oz) can diced tomatoes, undrained
– 2 cups chicken broth
– 2 tbsp olive oil (or any neutral oil)
– 1 tsp red pepper flakes (adjust to taste)
– ½ cup grated Parmesan cheese
– ¼ cup fresh parsley, chopped
– Salt and black pepper to taste

Instructions

1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering.
2. Add 1 pound of spicy Italian sausage to the hot skillet, breaking it apart with a wooden spoon into small crumbles.
3. Cook the sausage for 6-8 minutes, stirring occasionally, until browned and cooked through.
4. Add 1 diced yellow onion to the skillet and cook for 4-5 minutes until translucent and softened.
5. Stir in 2 minced garlic cloves and 1 teaspoon of red pepper flakes, cooking for 1 minute until fragrant.
6. Add 1 cup of fregola pasta to the skillet, stirring constantly for 2 minutes to toast lightly.
7. Pour in 1 can of undrained diced tomatoes and 2 cups of chicken broth, scraping any browned bits from the bottom of the skillet.
8. Bring the mixture to a boil, then reduce heat to low and cover the skillet with a lid.
9. Simmer for 15-18 minutes until the fregola is tender and most liquid is absorbed.
10. Stir in ½ cup of grated Parmesan cheese until melted and fully incorporated.
11. Season with salt and black pepper to taste, then remove from heat.
12. Garnish with ¼ cup of fresh chopped parsley before serving.

Finally, this dish has the most wonderful chewy texture from the fregola paired with the spicy, savory sausage. I love serving it straight from the skillet with extra Parmesan sprinkled on top and a simple green salad on the side—it makes for such a satisfying weeknight meal that feels special enough for company.

Mediterranean Fregola Pasta with Olives and Feta

Every time I return from a trip to the Mediterranean, I find myself craving the bright, sun-drenched flavors of the region—which is exactly how this fregola pasta dish came to be. I was rummaging through my pantry last week, spotted a bag of fregola, and decided to whip up something that felt both comforting and vibrant. It’s become my go-to for busy weeknights when I want a meal that’s hearty but doesn’t weigh me down.

Ingredients

• 1 cup fregola pasta (toasted fregola adds a nuttier flavor)
• 2 tbsp extra virgin olive oil (or any good-quality olive oil)
• 1/2 cup Kalamata olives, pitted and halved (you can swap with green olives if preferred)
• 1/4 cup crumbled feta cheese (block feta crumbled by hand holds its shape better)
• 2 cloves garlic, minced (adjust if you love a stronger kick)
• 1/4 tsp red pepper flakes (omit for less heat)
• 2 cups vegetable broth (low-sodium lets you control saltiness)
• 1/4 cup fresh parsley, chopped (curly or flat-leaf both work)
• 1 tbsp lemon juice (freshly squeezed for the brightest flavor)

Instructions

1. Heat the olive oil in a large skillet over medium heat until it shimmers, about 1 minute.
2. Add the fregola pasta to the skillet and toast, stirring constantly, for 3–4 minutes until it turns golden brown and smells nutty.
3. Stir in the minced garlic and red pepper flakes, cooking for 30 seconds until fragrant to avoid burning the garlic.
4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the skillet for extra flavor.
5. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 10–12 minutes until the fregola is al dente and has absorbed most of the liquid.
6. Remove the skillet from heat and stir in the Kalamata olives, feta cheese, and lemon juice until evenly distributed.
7. Fold in the chopped parsley just before serving to keep it fresh and vibrant.

What I love most about this dish is the way the chewy fregola soaks up the tangy lemon and briny olive flavors, while the feta adds a creamy saltiness that ties it all together. Try serving it alongside grilled shrimp or with a simple arugula salad for a complete meal that feels effortlessly elegant.

Butternut Squash and Fregola Pasta with Sage

Tis the season for cozy, comforting meals that fill your kitchen with the most incredible aromas. There’s something magical about the combination of sweet butternut squash and earthy sage that always makes me feel like I’ve got my life together, even when everything else feels chaotic. This butternut squash and fregola pasta has become my go-to fall comfort food, perfect for those evenings when you want something satisfying but don’t want to spend hours in the kitchen.

Ingredients

– 1 medium butternut squash, peeled and cubed (about 4 cups)
– 1 cup fregola pasta (or orzo if unavailable)
– 3 tbsp olive oil (or any neutral oil)
– 4 tbsp unsalted butter
– 12 fresh sage leaves
– 3 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– 1/4 tsp nutmeg (freshly grated if possible)
– Salt and black pepper (adjust to taste)
– 4 cups vegetable broth

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss the cubed butternut squash with 2 tablespoons of olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until evenly coated.
3. Spread the squash in a single layer on the prepared baking sheet and roast for 25-30 minutes until tender and lightly browned around the edges.
4. While the squash roasts, heat the remaining tablespoon of olive oil in a large skillet over medium heat.
5. Add the fregola pasta to the skillet and toast for 3-4 minutes, stirring frequently, until it develops a nutty aroma and light golden color.
6. Pour in the vegetable broth and bring to a simmer, then reduce heat to maintain a gentle bubble.
7. Cook the fregola for 12-15 minutes, stirring occasionally, until al dente and most of the liquid is absorbed.
8. In a separate small skillet, melt the butter over medium heat until it begins to foam.
9. Add the sage leaves and cook for 1-2 minutes until crisp but not burned, then remove them with a slotted spoon.
10. Add the minced garlic to the butter and cook for 30 seconds until fragrant.
11. Combine the roasted squash, cooked fregola, sage butter, and grated Parmesan in the large skillet.
12. Stir in the nutmeg and season with additional salt and pepper if needed.
13. Crumble the crispy sage leaves over the top before serving.

Really, the creamy texture of the squash against the chewy fregola creates this wonderful contrast that keeps you going back for another bite. I love how the nutty Parmesan and earthy sage tie everything together, making it feel both rustic and elegant. Sometimes I’ll top it with toasted pine nuts for extra crunch or serve it alongside a simple arugula salad to cut through the richness.

Fregola with Braised Lamb and Vegetables

Huddled in my kitchen during last week’s chilly evening, I found myself craving something deeply comforting yet impressive enough for weekend guests. This fregola with braised lamb and vegetables has become my go-to dish when I want to feel both cozy and sophisticated—it’s the kind of meal that makes your house smell incredible for hours. I love how the tiny pasta pearls soak up all those rich braising juices while staying delightfully chewy.

Ingredients

– 2 lbs lamb shoulder, cut into 2-inch cubes (trim excess fat but keep some for flavor)
– 1 cup fregola pasta (sometimes labeled as fregola sarda)
– 2 tbsp olive oil (or any neutral high-heat oil)
– 1 large yellow onion, diced (about 1½ cups)
– 3 carrots, peeled and chopped into ½-inch pieces
– 2 celery stalks, chopped
– 4 garlic cloves, minced
– 1 cup dry red wine (like Cabernet or Merlot)
– 4 cups beef broth (low-sodium preferred)
– 1 tbsp tomato paste
– 2 tsp dried rosemary (fresh works too, use 1 tbsp chopped)
– Salt and black pepper (season in layers throughout cooking)

Instructions

1. Pat the lamb shoulder cubes completely dry with paper towels and season generously with salt and pepper on all sides.
2. Heat olive oil in a large Dutch oven over medium-high heat until it shimmers, about 2 minutes.
3. Working in two batches to avoid crowding, brown the lamb cubes for 3-4 minutes per side until deeply caramelized.
4. Transfer the seared lamb to a plate, leaving the rendered fat in the pot.
5. Add the diced onion, carrots, and celery to the pot and cook for 6-8 minutes until softened and lightly browned.
6. Stir in the minced garlic and cook for 1 minute until fragrant but not burned.
7. Add the tomato paste and cook for 1 minute, stirring constantly to deepen its flavor.
8. Pour in the red wine, scraping the bottom of the pot to release all the browned bits.
9. Simmer the wine for 3-4 minutes until reduced by half, stirring occasionally.
10. Return the lamb and any accumulated juices to the pot along with the beef broth and rosemary.
11. Bring the liquid to a gentle boil, then reduce heat to low, cover, and simmer for 2 hours until the lamb is fork-tender.
12. Stir in the fregola pasta, cover, and cook for 15-18 minutes until the pasta is al dente and has absorbed most of the liquid.
13. Season with additional salt and pepper if needed, then remove from heat.

Spoon this into shallow bowls and watch how the fregola creates this beautiful, starchy sauce that clings to every tender piece of lamb. The vegetables melt into the background while still providing subtle sweetness against the rich, wine-braised meat. I sometimes finish it with a drizzle of good olive oil and extra black pepper for that final restaurant-quality touch.

Herbed Fregola with Grilled Chicken and Pesto

Haven’t you had those evenings where you want something satisfying but don’t want to spend hours in the kitchen? This herbed fregola with grilled chicken and pesto has become my go-to weeknight hero, born from a happy accident when I ran out of couscous but discovered a bag of fregola hiding in my pantry. It’s the kind of meal that feels fancy enough for company but simple enough for tired Tuesday nights.

Ingredients

– 1 lb boneless, skinless chicken breasts (pounded to even thickness for consistent cooking)
– 1 ½ cups fregola (sometimes labeled as Sardinian couscous)
– 3 tbsp olive oil (divided, plus extra for drizzling)
– ½ cup prepared basil pesto (store-bought or homemade)
– 2 tbsp fresh lemon juice (about 1 medium lemon)
– ¼ cup chopped fresh parsley
– 2 tbsp chopped fresh mint
– 1 tsp kosher salt (divided)
– ½ tsp black pepper
– 2 cloves garlic, minced

Instructions

1. Preheat your grill or grill pan to medium-high heat (400°F).
2. Pat chicken breasts dry with paper towels and brush both sides with 1 tablespoon olive oil.
3. Season chicken evenly with ½ teaspoon salt and ¼ teaspoon black pepper.
4. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F and grill marks appear.
5. Transfer chicken to a cutting board and let rest for 5 minutes before slicing.
6. While chicken rests, bring 4 cups of water to a rolling boil in a medium saucepan.
7. Add remaining ½ teaspoon salt and fregola to boiling water.
8. Cook fregola for 10-12 minutes until tender but still slightly chewy (al dente).
9. Drain fregola thoroughly and return to the warm pot off heat.
10. Stir in remaining 2 tablespoons olive oil, minced garlic, lemon juice, pesto, parsley, and mint.
11. Fold in sliced grilled chicken until evenly distributed.
12. Taste and adjust seasoning if needed.

This dish delivers the most wonderful texture contrast—the chewy fregola pearls against the juicy grilled chicken, all coated in that vibrant pesto. Try serving it warm with extra lemon wedges for squeezing, or pack it cold for tomorrow’s lunch—it actually gets better as the flavors meld overnight.

Fregola Pasta with Sun-Dried Tomatoes and Basil

During my last trip to Sardinia, I fell in love with fregola—those tiny, toasted pasta pearls that soak up flavors like little sponges. Now I make this sun-dried tomato version whenever I need a taste of summer, even in October. It’s become my go-to for busy weeknights when I want something impressive but effortless.

Ingredients

• 1 cup fregola pasta (toasted variety adds nuttiness)
• 2 tbsp olive oil (or avocado oil for higher heat)
• 3 garlic cloves, minced (fresh is best here)
• 1/2 cup sun-dried tomatoes in oil, chopped (reserve 1 tbsp oil)
• 2 cups vegetable broth (low-sodium preferred)
• 1/4 cup fresh basil leaves, torn (plus extra for garnish)
• 1/4 cup grated Parmesan cheese (optional, omit for vegan)
• 1/4 tsp red pepper flakes (adjust for spice preference)
• Salt to taste (start with 1/4 tsp)

Instructions

1. Heat olive oil and reserved sun-dried tomato oil in a large skillet over medium heat until shimmering, about 1 minute.
2. Add minced garlic and red pepper flakes, stirring constantly until fragrant but not browned, about 30 seconds.
3. Tip: Toasting the fregola in the oil before adding liquid enhances its nutty flavor and prevents clumping.
4. Add fregola to the skillet, stirring to coat each pearl with oil, and toast for 2 minutes until lightly golden.
5. Pour in vegetable broth, scraping any browned bits from the bottom of the skillet with a wooden spoon.
6. Bring to a boil, then reduce heat to maintain a gentle simmer, covering the skillet with a lid.
7. Cook for 10-12 minutes, stirring halfway through, until fregola is al dente and most liquid is absorbed.
8. Tip: Check for doneness at 10 minutes—fregola should be tender but still have a slight chew in the center.
9. Stir in chopped sun-dried tomatoes and torn basil leaves until evenly distributed throughout the pasta.
10. Remove from heat and let rest covered for 2 minutes to allow flavors to meld and residual liquid to absorb.
11. Tip: For a creamier texture, stir in Parmesan cheese off the heat so it melts smoothly without clumping.
12. Season with salt to taste, starting with 1/4 teaspoon and adjusting after tasting.

Keep this dish warm in the skillet until serving—the chewy fregola and intense tomato flavor deepen as it sits. I love topping it with extra basil and serving it alongside grilled chicken or stuffed into roasted bell peppers for a colorful vegetarian main.

Seafood Fregola Paella

Zesty and vibrant, this Seafood Fregola Paella has become my go-to for impressing dinner guests without spending all day in the kitchen. I first discovered fregola during a trip to Sardinia and fell in love with its perfect texture for soaking up flavors—it’s like if orzo and couscous had a delicious baby that’s just begging to be the star of your next seafood feast.

Ingredients

– 1 lb large shrimp, peeled and deveined (thaw if frozen)
– 8 oz scallops, patted dry
– 1 cup fregola pasta
– 2 cups seafood stock
– 1/2 cup dry white wine (like Sauvignon Blanc)
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, sliced
– 1/4 cup olive oil (or any neutral oil)
– 1 tsp smoked paprika
– 1/4 tsp saffron threads, crushed
– 1/4 cup chopped parsley
– 1 lemon, cut into wedges
– Salt, to season

Instructions

1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering.
2. Season shrimp and scallops with salt and sear for 2 minutes per side until golden, then remove and set aside.
3. Add remaining oil to the skillet and sauté onion and bell pepper for 5 minutes until softened.
4. Stir in garlic and cook for 1 minute until fragrant.
5. Toast fregola in the skillet for 2 minutes, stirring constantly to prevent burning.
6. Pour in white wine and simmer for 2 minutes until reduced by half.
7. Add seafood stock, smoked paprika, and saffron, then bring to a boil.
8. Reduce heat to low, cover, and simmer for 15 minutes until fregola is al dente and liquid is absorbed.
9. Return seafood to the skillet and cook for 3 minutes until heated through.
10. Stir in chopped parsley and squeeze lemon juice over the top.
Yielding a dish with plump, tender seafood and perfectly chewy fregola, every bite bursts with smoky paprika and briny saffron notes. I love serving it straight from the skillet with extra lemon wedges for squeezing—it makes even a Tuesday night feel like a coastal vacation.

Lemon Zucchini Fregola with Pine Nuts

Every time my garden overflows with zucchini in late summer, I find myself getting creative with pasta dishes that highlight this versatile vegetable. This lemon zucchini fregola with pine nuts has become my go-to weeknight meal—it’s bright, satisfying, and comes together in under 30 minutes. I love how the toasted pine nuts add just the right crunch to each bite.

Ingredients

• 1 cup fregola (or substitute with orzo if unavailable)
• 2 medium zucchinis, diced into ½-inch pieces (about 2 cups total)
• 3 tbsp olive oil (or any neutral oil)
• ¼ cup pine nuts
• 2 cloves garlic, minced
• Zest and juice of 1 lemon
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• ¼ cup grated Parmesan cheese (optional, for serving)
• 2 tbsp fresh basil, chopped

Instructions

1. Bring 4 cups of salted water to a rolling boil in a medium pot over high heat.
2. Add the fregola to the boiling water and cook for 10–12 minutes, stirring occasionally, until al dente (check by tasting a piece—it should be tender but slightly firm).
3. Drain the fregola thoroughly and set it aside.
4. Heat 2 tablespoons of olive oil in a large skillet over medium heat until shimmering.
5. Add the pine nuts and toast for 2–3 minutes, stirring constantly, until golden brown and fragrant (watch closely to avoid burning).
6. Transfer the toasted pine nuts to a small bowl using a slotted spoon.
7. Add the remaining 1 tablespoon of olive oil to the same skillet.
8. Sauté the diced zucchini for 5–7 minutes, stirring occasionally, until lightly browned and tender but not mushy.
9. Add the minced garlic to the skillet and cook for 1 minute until fragrant.
10. Stir in the cooked fregola, lemon zest, lemon juice, salt, and black pepper until well combined.
11. Remove the skillet from the heat and fold in the toasted pine nuts and chopped basil.
12. Serve immediately, topped with grated Parmesan if desired.

Not only does this dish offer a delightful contrast between the chewy fregola and crisp-tender zucchini, but the lemon brightens everything up without overpowering. Try serving it alongside grilled chicken or flaky white fish for a complete meal that feels both rustic and refined.

Fregola Pasta with Peas and Parmesan Cream Sauce

Diving into my pantry this week, I found a forgotten bag of fregola that immediately transported me back to that tiny Italian market in Boston. This chewy, toasted pasta is perfect for busy weeknights when you want something comforting but don’t have hours to spend in the kitchen.

Ingredients

– 1 cup fregola pasta (sometimes labeled fregola sarda)
– 2 tablespoons olive oil (or any neutral oil)
– 1 small yellow onion, finely diced
– 2 cloves garlic, minced
– 1 cup frozen peas (thawed works best)
– 1 cup heavy cream
– 1 cup grated Parmesan cheese (freshly grated melts better)
– 1/4 teaspoon black pepper
– 1/2 teaspoon salt (adjust to taste)
– 2 tablespoons fresh parsley, chopped (optional for garnish)

Instructions

1. Bring 4 cups of salted water to a rolling boil in a medium saucepan over high heat.
2. Add the fregola pasta to the boiling water and cook for 10-12 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, heat olive oil in a large skillet over medium heat until shimmering.
4. Add diced onion and cook for 4-5 minutes until translucent and fragrant.
5. Stir in minced garlic and cook for 30 seconds until aromatic but not browned.
6. Add thawed peas to the skillet and cook for 2 minutes until heated through.
7. Pour heavy cream into the skillet and bring to a gentle simmer over medium-low heat.
8. Gradually whisk in grated Parmesan cheese until the sauce becomes smooth and creamy.
9. Season the sauce with salt and black pepper, tasting and adjusting as needed.
10. Drain the cooked fregola pasta, reserving 1/4 cup of pasta water.
11. Add drained pasta to the cream sauce in the skillet, tossing to coat evenly.
12. If the sauce is too thick, stir in reserved pasta water 1 tablespoon at a time until desired consistency is reached.
13. Remove from heat and garnish with fresh parsley if using.

Really, the magic happens when you take that first bite – the chewy fregola pearls pop against the sweet peas, while the Parmesan cream sauce coats everything in rich, savory goodness. I love serving this in shallow bowls with extra Parmesan for sprinkling, and it pairs beautifully with a simple arugula salad for some peppery contrast.

Fregola and Roasted Red Pepper Soup

Years ago, during a rainy fall trip to Italy, I stumbled upon a tiny trattoria serving the most incredible fregola soup that warmed me from the inside out. I’ve been perfecting my own version ever since, and this roasted red pepper twist has become my go-to comfort food when the weather turns crisp. There’s something magical about how the toasted fregola pearls soak up all those smoky, sweet flavors.

Ingredients

– 1 cup fregola sarda (or Israeli couscous if you can’t find fregola)
– 2 large red bell peppers (about 1 pound total)
– 1 medium yellow onion, diced
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/4 cup olive oil (or any neutral oil)
– 1 tsp smoked paprika
– 1/2 tsp red pepper flakes (adjust to heat preference)
– 1/4 cup heavy cream
– Fresh basil leaves for garnish
– Salt to taste (start with 1 tsp)

Instructions

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Cut the red bell peppers in half lengthwise and remove stems and seeds.
3. Place pepper halves cut-side down on the baking sheet and roast for 25-30 minutes until skins are completely blackened and blistered.
4. Transfer roasted peppers to a bowl and cover tightly with plastic wrap for 15 minutes to steam—this makes peeling much easier.
5. While peppers steam, heat 2 tablespoons olive oil in a large pot over medium heat.
6. Add diced onion and cook for 6-8 minutes until translucent and slightly golden around the edges.
7. Stir in minced garlic and cook for 1 minute until fragrant but not browned.
8. Add fregola to the pot and toast for 2-3 minutes, stirring constantly, until you can smell a nutty aroma.
9. Pour in vegetable broth, scraping any browned bits from the bottom of the pot.
10. Peel the blackened skins from the roasted peppers—they should slip off easily.
11. Dice the peeled peppers and add them to the soup pot along with smoked paprika and red pepper flakes.
12. Bring soup to a boil, then reduce heat to maintain a gentle simmer.
13. Cook uncovered for 12-15 minutes until fregola is tender but still has a slight chew.
14. Stir in heavy cream and remaining 2 tablespoons olive oil.
15. Season with salt, starting with 1 teaspoon and adding more if needed.
16. Ladle soup into bowls and garnish with fresh basil leaves.

The toasted fregola gives this soup such wonderful texture, with each little pearl bursting with the smoky sweetness of roasted peppers. This soup tastes even better the next day, and I love serving it with crusty bread for dipping or topping it with a sprinkle of Parmesan for extra richness.

Conclusion

Deliciously diverse, these 24 fregola recipes prove this tiny pasta is a gourmet game-changer! From elegant dinners to cozy weeknights, there’s something for every craving. We’d love to hear which recipes become your new favorites—drop us a comment below! Don’t forget to share this roundup on Pinterest so fellow food lovers can discover these incredible dishes too. Happy cooking!