Fregola, or fregola sarda or fregula, is a chewy Sardinian pasta made from semolina (durum wheat) and toasted to bring out its signature nutty flavor.
If you’ve been to Italy or even the island of Sardinia, you’ve probably come across fregola. It’s a traditional pasta resembling pearl couscous that locals add to salads or eat with seafood, like this fregola ai frutti di mare.
And since this pasta is healthy and original in its own way, let’s take a closer look at what makes fregola special.
What is fregola pasta?
Fregula or Fregola sarda pasta is a traditional toasted pasta from the Italian island of Sardinia made from semolina (durum wheat flour) and water, often featured in favorite recipes. It is made by hand, rolled into tiny balls, and then toasted in the oven, a process that food historians say is crucial for developing its unique flavor. This gives fregola its signature nutty flavor, golden-brown color, and chewy texture, enhancing its appeal as a favorite pasta. It resembles large couscous but is coarser and more robust, making it perfect for soaking up sauces and broths.
What is durum wheat semolina?
Durum wheat semolina flour is a coarse flour made by grinding durum wheat, a hard variety of wheat known for its high protein and gluten content.
It’s made with semolina, the coarse part of the grain leftover from milling durum wheat, and water. Semolina is pale yellow and has a slightly gritty texture. It’s commonly used to make pasta, including fregola, couscous, and some breads, making it a versatile ingredient in many favorite recipes. Because of its strength and ability to hold shape when cooked, it’s ideal for firm, chewy pastas. It also contains nutrients like iron, B vitamins, and fiber, making it a nutritious ingredient in many traditional Mediterranean dishes.
History of the fregola pasta shape
First documented in the 14th century (1), fregula’s true origins may stretch even further back to the 10th century. It was made by hand by rolling semolina dough in a terra cotta bowl, called a “scivedda,” until it formed tiny balls of dough. Making fregola by hand takes skill and lots of practice to get right. In the past, it was considered one of the most essential skills for a Sardinian woman. Without it, she was less likely to get married. While some people in Sardinia still make it by hand, today it’s also produced on a larger scale using machines. Fregula is similar to Israeli couscous or orzo, though its shape is closer to Maftoul or Moghrabieh. It’s unclear whether the method was brought to Sardinia from North African couscous traditions or was developed independently in Sardinia.
How to use Fregola sarda?
Fregola is popular in Sardinian cooking and is often used in seafood dishes, soups, or served as a warm or cold salad.
It belongs to the pastina family, which includes small pasta shapes like orzo and stelline. Fregola cooks well in broth—traditionally lamb or mutton broth in Sardinia. A famous dish is fregula con le arselle, where fregola is cooked with small clams, chili, and parsley for a fresh, sea-flavored soup.
Fregola isn’t just for soups. You can boil it like regular pasta and add saffron sauce, or cook it slowly like risotto, adding broth little by little until it’s tender. In summer, its toasted flavor makes it perfect for hearty pasta salads, especially when paired with fresh vegetables, pesto and traditional pecorino cheese. Cooked fregola holds up well in the fridge if tossed with olive oil, making it perfect for hearty pasta salads.
Overall, fregola is a versatile pasta enjoyed hot or cold across Sardinia.
Does traditional Pasta Fregula have an egg?
No, traditional fregula does not contain egg. It is made simply from semolina (durum wheat) and water are essential ingredients in many types of pasta.
Does fregola from Sardinia have gluten?
Yes, fregola contains gluten. It’s made from semolina, which comes from durum wheat, a type of wheat that naturally contains gluten. Therefore, not suitable for people with celiac disease or gluten intolerance.
What does fregola mean in english?
The word fregola (or fregula in Sardinian) comes from the Latin word for a type of pasta, highlighting its cultural significance. ferculum, meaning “crumb” or “morsel.” In English, fregola roughly translates to “little crumb” or “small fragment,” referring to its small, irregular shape
What does fregola toasted pasta look like?
Fregola pasta is tiny spherical pasta that looks like couscous – small, round pearls or coarse crumbs. However, taste and texture differ. The pieces are slightly irregular in shape, giving them a rustic, handmade appearance.
What does fregola taste like?
Fregola has a nutty, toasty flavor thanks to the unique step of oven-toasting after shaping. Its chewy texture gives it a satisfying bite, similar to al dente pasta or pearl couscous. The taste is mild but richer than regular pasta, making it perfect for absorbing the flavors of broths, sauces, and dressings in both hot and cold dishes.
Is this traditional Sardinian pasta healthy?
Yes, traditional Sardinian fregula is a healthy pasta option, especially with the combination of the Mediterranean diet. It’s made simply from semolina (durum wheat) and water, with no added preservatives or eggs. Semolina is rich in protein, fiber, B vitamins, and iron, and the toasting process may lower its glycemic index slightly, making it slower to digest.
Fregola is also typically served with vegetables, legumes, seafood, or olive oil, all staples of the Sardinian and Blue Zone diet, which promotes longevity and heart health.
How to cook Fregola?
Cooking fregola is simple and similar to cooking other small pasta shapes.
- Boil water – Bring a large pot of salted water to a boil (about 4 cups of water for every 1 cup of pasta).
- Stir in the pasta and cook for 8–12 minutes, depending on the size and desired texture (taste it to check for doneness).
- Drain it like regular pasta if using in a salad or side dish. For soups or stews, you can cook it directly in the broth.
- Toss with olive oil or sauce, or try adding sun-dried tomatoes. – It holds up well to sauces and is perfect in both hot and cold dishes.
Tip: For extra flavor, you can toast dry fregola in a bit of olive oil before boiling.
