Benefits of Fregola Sarda and Recipes 

Extra toasty and bursting with flavor, the Fregola is an ancient oven-roasted couscous that comes in various sizes. The Italian pasta originates from the island of Sardinia and has been made for over 1000 years.

Fregola has a fine and sandy texture thanks to the grains of couscous that make the pasta extremely silky in texture and both light and substantial at the same time.

Fregola Sarda’s light and fluffy texture pays ode to those local shepherds who used their limited resources and ingenuity to create recipes with what they had. They used wheat flour and toasted it

The Health Benefits of Fregola Sarda

Fregola Sarda is not just a delicious pasta. It has tons of health benefits thanks to its high nutritional content. Fregola is rich in protein, carbohydrates, dietary fiber, minerals, and vitamins. All these ingredients contribute to a healthy diet, all within the perimeter of a unique and delicious taste.

Italians love their traditions and Fregola Sarda is a traditional pasta dish that people have been enjoying for centuries. Fregola is made when little semolina dough balls are toasted, resembling couscous in appearance but having more flavor in every bite. These dough balls go through two different cooking processes. They are first toasted over a fire, and then boiled in salted water. The boiling continues until the semolina balls become fluffy and light.

Fregola is most commonly served as a main course or side dish, and it is combined with shellfish, vegetables, and other sources of protein. Fregola Sarda is indeed a versatile ingredient that you can experiment with in different ways and incorporate in several dishes.

The Ingredients of Fregola Sarda

Fregola Sarda holds a deeply rooted love of the Sardinian culture. Not only has it been bringing people together for centuries, but it also symbolizes prosperity and abundance in weddings, baptisms, and other special events. Apart from the cultural significance, Fregola Sarda also has the healthiest ingredients, which makes it stand out among its fellow Italian pasta family members.

1. Semolina Flour

Semolina flour is rich in fiber, protein, and vitamin B and supports heart health, weight loss, and digestion. Semolina is even healthier than all-purpose flour and is the basic ingredient in Fregola Sarda. Semolina flour is what gives Fregola Sarda its unique flavor and texture. It is typically used to make couscous or pasta and adds an exceptional taste to Fregola. The semolina dough is rolled into
small balls, toasted over a fire, and then boiled in salted water. This is why they have a surprising toasted flavor and a fluffy and light texture.

2. Water

Water makes a healthy medium for cooking semolina dough balls, far healthier than oil and other fats. After the dough balls are toasted, they are boiled in water and salt until they get a fluffy texture. You can always adjust the amount of salt you add to the water according to your taste preferences. However, the salt should be enough to add a significant taste to the pasta. When the toasted semolina balls are boiled in salted water, they get their unique texture and reveal their exceptional taste.

3. Olive Oil

Olive oil has many proven health benefits as it is rich in monounsaturated fats, contains a high amount of antioxidants, and has strong anti-inflammatory properties. When the semolina dough balls are toasted, a few tablespoons of olive oil are added to the salted boiling water in order to impart a nutty flavor to the pasta. The oil also prevents the dough balls from sticking to one another.
However, we recommend not adding a lot of oil to the mixture, as it can overpower the unique smell and taste of toasted semolina.

What Is the Nutritional Value of Fregola Sarda?

Fregola Sarda is high in carbohydrates and proteins. It is a low-calorie food that makes it a nutritious choice for people who are looking to lose weight in a healthy and controlled manner, which supports their heart health. A single Fregola Sarda serving contains about 200 calories, as this pasta is low in saturated fats. The key ingredient here, semolina dough, contains a high amount of carbohydrates and proteins and provides the body with a high level of energy and blood sugar levels. You can consume almost 40 grams of carbohydrates and 6 grams of protein from a single Fregola Sarda serving. The high amount of proteins and carbohydrates makes Fregola Sarda an excellent choice for those individuals who want to increase their daily protein intake.

Furthermore, dietary fiber is essential to regulate blood sugar levels and keep hunger in check. Fregola provides almost 2.5 grams of dietary fiber in one serving. The high amount of fiber comes from the basic ingredient of this pasta, which is semolina dough. This wheat dough is indeed what makes Fregola Sarda a highly nutritious dish.

What Are the Health Benefits of Fregola Sarda?

Fregola Sarda has a lot of enriching properties and provides the body with the following essential health-benefiting nutrients.

1. Carbohydrates

Carbohydrates are the body’s main energy source. Carbohydrate not only makes you feel full, but it also fuels your heart, brain, muscles, kidneys, and central nervous system. Carbohydrates also keep your blood sugar levels from getting lower, thus keeping mood swings and irritation at bay.
Carbohydrates help you gain muscles, improve your athletic performance, promote healthy weight gain, and relieve muscle fatigue. Therefore, there is nothing stopping you from digging into your delicious Fregola Sarda past bowl right this moment!

2. Protein

Semolina dough has a high amount of protein. Eating this food rich in protein has many fitness and health benefits. Protein helps maintain a healthy weight. Consuming high amounts of protein can help you make a speedy recovery after injury or exercise and build lean muscle mass. Not only does protein help you reduce muscle loss, but it also curbs excessive hunger, which means that you will not be tempted to consume unhealthy food items to satisfy your cravings. Protein is also good for maintaining the hormone and enzyme levels in your body.

3. Fiber

If you want to keep your gut happy, fiber is what you must consume. Not only does fiber keeps you full for a long time, but it also promotes regular and healthy bowel movements and lowers high blood pressure and cholesterol levels. Fiber lowers the risk of serious diseases like cardiovascular diseases, obesity, and type 2 diabetes and increases your mortality. It also prevents blood sugar spikes, which is why you must incorporate certain ingredients in your diet that are rich in fiber, such as semolina.

4. Vitamins and Minerals

Vitamins and minerals are tasked with an important responsibility in the body, which is supporting the immune system. The immune system protects your body against infection and also stores this information so that it can recognize and destroy other microbes in the future before they get a chance to harm your body. Sound pretty important, right? Not only this but vitamins and minerals also support the growth and development of the body, particularly in teenagers. These nutrients also help the cells and organs in the body perform their tasks efficiently, such as calcium absorption, maintaining healthy skin, and metabolizing proteins and carbohydrates in the body.

How Do You Eat Fregola Sarda?

Fregola Sarda is a delicious toasted pasta that you can eat in a variety of ways. Toss it into a large bowl and pour chicken broth, herbs, lemon juice, and other ingredients over it to create the perfect and healthy lunch or dinner recipe that will reward you with an unforgettable taste.

Here are our favorite Fregola Sarda recipes, using authentic and tasty Sardinian pasta sourced from Supermarket Italy.

Fregola Sarda With Zucchini and Corn

When you are looking for a quick, simple, and easy Fregola Sarda recipe, this one will satisfy your hunger! For this recipe, you will need;
 Fregola Sarda from Supermarket Italy
 Garlic
 Shallot
 Fresh corn
 Fresh basil
 Zucchini
 Olive oil
 Salt, pepper, and chili flakes, to taste.

Add salt to the water and boil your pasta in it. Then set aside this salted pasta water to prepare your vegetables. Sauté the zucchini, garlic, and shallot in another pan with olive oil and salt, pepper, and chili flakes. Sauté the vegetables until the zucchini becomes tender and releases its liquid. Then add the corn and continue until it is cooked through.

Drain the pasta but save a cup of the salted pasta water. Add the pasta to the vegetables. Give a stir. Add a few tablespoons of olive oil and stir in fresh basil leaves. Add hot pasta water to make the mixture creamier. Then add lemon zest and adjust the taste with salt and chili flakes. Garnish with some more basil, and add a few tablespoons of ricotta if you are craving extra richness.

Fregola Sarda With Mushrooms

Fregola Sarda tastes delicious with sausages and mushrooms. Here is how you can prepare this recipe;
 1 2/3 cups Fregola Sarda
 1 2/3 lb. sausage
 4 oz. porcini mushrooms
 2 tbsp. tomato paste
 4 oz. oyster mushrooms
 2-3 tablespoons dry white wine
 1 tbsp. extra virgin olive oil
 1 oz. grated Pecorino
 1 garlic clove
 Thyme
 Salt, to taste.

Add the oil to a large skillet and cook on medium-high heat. Toss in the sausage, garlic, and thyme, and cook until the sausage is brown. Now remove the sausage and add mushrooms to the skillet.
Cook for 3 minutes and remove from flame.

Remove the garlic, thyme, and excess fat, and add in the Fregola Sarda. Toast the pasta for 1 minute, and add 3 tablespoons of dry white wine. Stir until it evaporates.

In another medium saucepan, bring water to a boil, add salt, and then lower the heat to medium. Add this salted hot water to the Fregola Sarda, ½ cup at a time, and continue stirring. Allow the liquid to absorb into the pasta before adding more. This process will take around 15 minutes.

Remove the pasta from heat, and add Pecorino and tomato paste. Stir while adding 3/4th of the mushrooms. Serve the Fregola Sarda, and garnish with the remaining mushrooms.

Buy the highest quality Fregola Sarda from Supermarket Italy, sourced from the most authentic Italian vendors, all the way to America, and never compromise on the nutritional value and taste of your delicious recipes. Contact us now.