main dishes italian

Fregola with Tomatoes and Basil (Sardinian, Simple)

Toasted fregola pasta with sweet cherry tomatoes and fresh basil. A simple Sardinian dish that showcases the nutty flavor of this unique pasta.

vegetarian
More Recipes
Prep 10 min
Cook 20 min
Total 30 min
Servings 4
Difficulty Easy

Ingredients

Instructions

  1. Heat 2 tbsp olive oil in a large skillet over medium heat. Add cherry tomatoes and cook 5-6 minutes until they soften and release some juices.

  2. Add garlic and red pepper flakes. Cook 1 minute until fragrant.

  3. Add fregola and stir to coat with the tomato mixture. Toast for 2 minutes.

    Tip: Fregola is already toasted during production, but a quick toast in the pan enhances its nutty flavor.

  4. Pour in vegetable broth and bring to a boil. Reduce heat to medium-low and simmer 12-15 minutes, stirring occasionally, until fregola is tender and most liquid is absorbed.

  5. Remove from heat. Stir in remaining 3 tbsp olive oil and half the basil.

  6. Season with salt to taste.

  7. Serve topped with remaining basil and pecorino if using.

Storage & Meal Prep

Keeps for up to 3 days in the refrigerator. Fregola absorbs sauce as it sits, so add a splash of water or broth when reheating. The toasted texture holds up better than regular pasta.

Variations

  • Fregola with Sausage and Tomatoes: Brown crumbled Italian sausage first, then cook the fregola in the same pot for a heartier version.
  • Fregola with Roasted Cherry Tomatoes: Roast the cherry tomatoes at 200°C / 400°F for 20 minutes first for a sweeter, more concentrated flavor.
  • Fregola Salad: Serve cold with extra olive oil, diced cucumber, and feta for a Mediterranean pasta salad.

FAQ

What does fregola taste like?

Fregola has a distinctive nutty, toasted flavor that regular pasta lacks. It's chewy and slightly rustic, with a texture similar to Israeli couscous but more complex in flavor due to the toasting process during production.

How do you cook fregola?

Fregola can be cooked like pasta (boiled in salted water for 12-15 minutes then drained) or like risotto (simmered in broth, absorbing liquid gradually). This recipe uses a hybrid method for the best flavor.

Is fregola the same as couscous?

No—fregola is a Sardinian pasta made from semolina flour that's toasted after shaping. Regular couscous is steamed, not toasted. Israeli couscous is the closest relative, but fregola's toasting gives it a unique nutty flavor.

Nutrition Facts

4 Servings

Customize Ingredients

Cheese
Pecorino Romano
7 g
Vegetables
Tomato (Red, Ripe)
246 g
Garlic
9 g
Grains & Bread
Fregola Sarda (Dry)
270 g
Oils & Fats
Extra Virgin Olive Oil
67 g
Herbs & Spices
Fresh Basil
12 g
Red Pepper Flakes
0.5 g
Salt
4.5 g
Liquids
Vegetable Broth
600 g

Per Serving

432kcalCalories
11gProtein
54gCarbs
19gFat
3gFiber
Sodium
583mg25% DV
Potassium
345mg7% DV
Calcium
58mg4% DV
Iron
1.6mg9% DV
Magnesium
40mg10% DV
Vitamin C
9.9mg11% DV
Vitamin A
266µg30% DV
Vitamin K
27.6µg23% DV
Folate
25µg6% DV
Fregola Sarda (Dry)
Tomato (Red, Ripe)
Extra Virgin Olive Oil
Garlic
Fresh Basil
Vegetable Broth
+3 more
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

Fregola is Sardinia’s gift to the pasta world. These small, toasted balls of semolina have a nutty flavor and satisfying chew that regular pasta can’t match.

This simple preparation lets fregola shine. Sweet cherry tomatoes, garlic, olive oil, and basil—that’s all it needs. It’s the kind of dish that tastes like you spent hours, but comes together in 20 minutes.

What is Fregola?

Fregola (also spelled fregola sarda or fregula) is a traditional Sardinian pasta made by rolling semolina dough into small balls, then toasting them. The toasting gives fregola its characteristic nutty flavor and brownish color.

Think of it as Italian couscous with personality. It’s chewier, more flavorful, and holds up beautifully in soups and sauces.

Can’t find fregola? Substitute Israeli (pearl) couscous. Toast it in a dry pan for 2-3 minutes before cooking to approximate fregola’s flavor.

Why This Works

The absorption method. Cooking fregola in broth rather than boiling water allows it to absorb flavor as it cooks.

Tomato sweetness. Cherry tomatoes cooked until they collapse create a light sauce that coats each grain.

Fresh finish. Basil added at the end keeps its bright flavor and aroma.

Variations

  • Add seafood: Toss in shrimp or clams in the last 5 minutes
  • Add vegetables: Peas, zucchini, or asparagus work well
  • Make it richer: Add a splash of white wine with the broth
  • Different herbs: Mint or parsley instead of basil

Leftovers

Keeps for 3 days in the refrigerator. Reheat with a splash of water or broth. The basil will darken but the flavor remains.