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Home » Specific Diets » Vegetarian

Published: Nov 19, 2022 by Jacqui

Sardinian Fregola with Chickpeas.


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This warming Sardinian fregola with chickpeas is a nutritious and delicious slightly spicy vegetarian/vegan pasta soup recipe from Sardinia. Known as ‘pasta e ceci’ in Italian, this is perfect cold weather comfort food. Add spinach for colour and more fiber or pancetta/guanciale for a non-vegetarian version.

Sardinian fregola with chickpeas (pasta e ceci).

Pasta with chickpeas is healthy.

When the cold days of November and December hit, using pasta in soups is very popular here in Italy. Pasta adds healthy carbohydrates and bulk that turn a soup into a hearty dish. Legumes are also a common ingredient in Italian soups. In this Sardinian recipe, the chickpeas add protein, calcium, iron and fiber as well as other nutrients, so this fregola with chickpeas is a well-balanced meal too!

Sardinian fregola with chickpeas (pasta e ceci)

I have always found it intriguing that many traditional Italian recipes are so nutritious. Back in the day when dishes like pasta with chickpeas became popular, people didn’t really understand the nutritional value of the different foods they ate! They just put dishes together based on what was seasonal and available and what they grew or foraged!

Ingredients for fregola with chickpeas on wood wrok surface.
Step 1 Gather your ingredients, chickpeas,tomatoes, onion, garlic, celery, parsley, stock cube and fregola.

Chickpea recipes in Sardinia.

People have cultivated chickpeas in Sardinia since the times of Ancient Rome. As you can imagine, there are many traditional chickpea recipes on the island. Many of these are types 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 Prepare the ingredients according to the instructions in the recipe card.

Another famous Sardinian chickpea recipe is stewed chickpeas. The Sardinians also use chickpeas in a very old sweet Christmas recipe called ‘cixirau’ in which they cook 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.

The city of Sassari in Sardinia is famous for a type of chickpea flour pancake called ‘fainé alla sassarese’. This popular street food was imported from Liguria centuries ago by Genovese sailors who landed in the ports of northern Sardinia. Sardinians eat it either 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 until they soften a little.

What is fregola?

Fregola (or fregula) is a small pasta typical of Sardinia. It is traditionally made of balls of durum wheat semolina and water, worked by hand and then toasted in the oven. This pasta is uniquely Sardinian and not found in other Italian regions. It looks very similar to couscous but with a slightly nutty flavour.

Fregola from Sardinia made with khorasan wheat (kamut).

Fregola is often called Italian couscous or Sardinian couscous. The fregola I used for this recipe was made of khorasan wheat (kamut in Italian). It wasn’t toasted but just dried. If you want to learn more about this unique pasta, check out my post on Sardinian fregola.

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

Dried or canned chickpeas?

I definitely prefer using dried chickpeas to canned. But, of course, this recipe can be made with both. Obviously, soaking dried chickpeas overnight and then boiling them takes time. However, I think the result is more flavourful and healthier. Dried chickpeas are more economical and they have a more natural flavour.

Dried fregola added to the tomato sauce in the Dutch oven.
Step 6 Add a little broth and then the fregola to the pot.

The two main differences between canned and dried chickpeas is firstly the latter have less sodium. Secondly, the leftover liquid from cooked chickpeas is rather special. Known as aquafaba or chickpea water, it can be used as a vegan substitute in many recipes that call for eggs or egg whites!

Fregola cooking in tomato sauce and broth in Dutch oven.
Step 7. Cook the fregola like risotto, add a little broth at a time and keep stirring.

How to make Sardinian fregola with chickpeas.

This Sardinian fregola with chickpeas is a pretty simple recipe. Apart from the fregola and chickpeas, all you need is onions, garlic, celery, tomatoes, tomato passata, parsley, some vegtable broth and peperoncino (red chili pepper). You can leave the latter out if you don’t like spicy food.

Chickpeas added to fregola, tomatoes and broth in Dutch oven.
Step 8 When the fregola is almost cooked but still al dente, add the chickpeas.

Because the fregola pasta cooks in the soup it actually absorbs a lot of the liquid, so the end result can be more like a soupy risotto than a soup. However, if you want your Sardinian fregola with chickpeas to have more liquid, just add some extra broth or water.

Fregola with chickpeas (pasta e ceci) in Dutch oven with fresh parsley sprinkled on top.
Step 9. Once the chickpeas are heated through, add fresh parsley. Your fregola with chickpeas is ready to serve!

Fregola and chickpeas are a great combo.

Fregola and chickpeas are such a great combination. Not only are they delicious together but the similarity in the size and shape of both gives this soup a fabulous texture and look. However, if you don’t have fregola you can use Israeli couscous instead, it looks pretty similar.

Sardinian fregola with chickpeas (pasta e ceci).

Ingredient additions and substitutions.

Spinach or kale go really well in this Sardinian version of pasta e ceci, as do mushrooms or other legumes like red or black beans. Instead of peperoncino (red chilli pepper), use fennel or rosemary. Non vegetarians can also add pancetta.

However you make this vegan Sardinian fregola with chickpeas, I’m sure you’ll agree with me that it is classic Italian comfort food!

If you do try this recipe, I’d love to hear what you think. Please, write a comment here on the blog or post a comment on the Pasta Project Facebook page.

Your feedback means a lot to me!

Buon Appetito!

Pin for later.

Sardinian fregola with chickpeas (pasta e ceci)

Sardinian fregola with chickpeas (pasta e ceci)

Jacqui
This warming vegan Sardinian fregola (fregula) with chickpeas is a nutritious and delicious slightly spicy pasta soup recipe. Perfect Italian cold weather comfort food this Sardinian version of pasta e ceci is a one pot meal that's easy to make. Add spinach for more fiber or pancetta/guanciale for a non-vegetarian version.
5 from 30 votes
Print Recipe Save Recipe Saved!
Prep Time 20 mins
Cook Time 40 mins
Course Main Course, Side Dish
Cuisine Italian, Mediterranean, Sardinia
Servings 4
Calories 624 kcal

Ingredients
  

  • 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 cut into halves
  • 3-4 tbsp extra virgin olive oil.
  • 500 ml vegetable stock (16floz) cubes dissolved in water or homemade stock.
  • salt to taste
  • ground black pepper to taste
  • 1 handful fresh parsley chopped
  • ½ fresh peperoncino (red chili pepper) chopped (optional) or red chili flakes

Instructions
 

If using dried chickpeas

  • Put the dried chickpeas to soak in water overnight. In the morning, drain the chickpeas and cover with fresh water. Add salt and bring to a boil.  Lower the heat and simmer until ready about 1 hour depending on the size and age of the chickpeas. You can also cook the chickpeas in the pressure cooker for about 20 minutes. Once cooked drain the chickpeas.

Make the soup

  • Chop the peeled onion, peeled garlic and celery finely and sauté together in a pan with extra virgin olive oil and the chopped peperoncino for about 5-7 minutes.
  • Add the halved cherry tomatoes and cook for a couple of minutes till they start to soften. Add the tomato passata, season with salt and cook for 10 minutes.
  • Add a little stock and the fregola and cook for about 5 minutes, stirring to combine.
  • Cook everything together slowly for 15-20 minutes stirring all the time and adding the stock little by little. (The same way as making risotto).
  • Once the fregola is just about al dente, add the drained cooked chickpeas to the sauce. (or rinsed canned chickpeas). Cook until the chickpeas are heated through. Sprinkle with chopped fresh parsley.
  • Serve immediately with more chopped parsley and some crusty bread.

Notes

If you don’t have Sardinian fregola, you can use Israeli couscous in this recipe. You can add also spinach, kale or cooked mushrooms to this recipe. Instead of peperoncino, you can use rosemary or wild fennel.
Leftovers can be kept sealed in the fridge for 2-3 days. Reheat on the stove top or in the microwave after adding more stock or water.
Keyword authentic Italian pasta recipe, chickpeas, fregola, fregula, Italian food, Italian recipe, pasta soup, pasta with chickpeas

More Sardinian fregola recipes here on The Pasta Project.

  1. Fregola with clams
  2. Fregola with lamb

If you are interested in learning how to make homemade pasta and different types of gnocchi, check out my shop page for some great video online courses from my friends in Rome! Nothing beats learning to make pasta from Italians! Plus while you’re there why not order a copy of one of my pasta recipe cookbooks or checkout some recommended pasta making tools? They make great prezzies for pasta lovers!


More Vegetarian

  • Pasta Recipes for Lent.
  • Homemade Fried Rye Flour Ravioli
  • Spinach Ricotta Gnocchi Recipe from Piemonte.
  • Pasta Cacio e Pepe

Reader Interactions

Comments

  1. michele says

    February 16, 2023 at 9:20 pm

    Thank you for your suggestions on the pancetta Jacqui. I fried little cubes separately in olive oil, and served as a garnish, very crispy and yummy. This pasta is quite easy to make, and delicious. I stirred in very thin strips of kale right at the end, and served more as an additional garnish. The toasted fregola had a very nice texture. I had planned this as a cold winter night dinner, but it was unseasonably very warm, up to 15C yesterday. The pasta was of course still lovely, and much appreciated by my family for a simple and nutritious dinner.

    Reply
  2. Michele says

    February 07, 2023 at 10:52 pm

    I am assuming that I can use toasted fregola as well as untoasted. I am wondering at what point I should add the pancetta or guanciale (I have some of both I need to use up!). Should I it cut into small cubes and fry separately till crispy, adding at the end, or should I sauté with the veggies? I plan on making this next week, good winter food!

    Thank you.

    Reply
    • Jacqui says

      February 08, 2023 at 9:52 am

      Hi Michele, thank you for your comment. I would fry the guanciale or pancetta separately and then add towards the end or sprinkle on top before serving. Guanciale is fatty and it’s better to allow it to render the fat before adding. Do let me know how it turns out.

      Reply
  3. Andrew says

    December 29, 2022 at 12:42 am

    I made this tonight and it is very good, I will be making it again!

    I used Israeli couscous since I couldn’t find fregola, and went with fresh rosemary instead of peperoncino since I had some rosemary leftover. The risotto-stirring stage went more quickly than predicted, making the overall time estimate almost spot-on. I look forward to trying the other alterations you suggested as well!

    Reply
  4. Tammy says

    November 27, 2022 at 9:46 pm

    I’ve never had fregola before but what a comforting and beautiful dish. Truly perfect throughout the winter season and good for you too!

    Reply
  5. Lisa says

    November 26, 2022 at 10:32 pm

    This dish reminds me of my childhood. We would eat pasta with chickpeas all the time. Great comfort food!

    Reply
  6. Lauren Michael Harris says

    November 25, 2022 at 8:46 pm

    Chickpeas are one of my favorite foods – loved trying this new way of enjoying them. I’ll definitely make this again- great flavor!

    Reply
  7. Kathryn says

    November 23, 2022 at 7:32 pm

    This soup is so delicious and I love how it’s nutritious too! Perfect for fall and winter nights. We ate this all so I need to make it again asap!

    Reply
  8. Cathleen says

    November 23, 2022 at 7:13 pm

    I have a whole bunch of chickpeas in my pantry so I am so excited to make this! Thanks so much for this recipe, pinned to make later 🙂

    Reply
  9. Jessica says

    November 23, 2022 at 6:06 pm

    I’m always looking for recipes with chickpeas! How interesting they were cultivated in Sardinia, never would have guessed. This dish looks tasty and nutritious, can’t wait to try it!!

    Reply
  10. Bernice says

    November 23, 2022 at 2:43 am

    This looks like such a comforting bowl…and I think you’re right. No one a few generations back ever thought about how healthy their food was. They just ate what was available. Sure, there was sugar back then and baking but no processed crap. Only the good stuff like chickpeas and fregola!

    Reply
  11. Veronika says

    November 22, 2022 at 10:29 pm

    This recipe is amazing! I made it yesterday and my whole family loved it! So easy to make and very delicious 😉

    Reply
  12. Marta says

    November 22, 2022 at 3:20 am

    Oddly enough, I had a ton of fregola and chickpeas so I made this recipe and I couldn’t have loved it more. It was so easy to make and full of flavor!

    Reply
  13. Elaine says

    November 21, 2022 at 9:17 pm

    This is such a comforting dish. I think I would really like adding spinach to it (great suggestion), as that would make it perfect for me. Can’t wait to try it.

    Reply
  14. Lathiya says

    January 09, 2020 at 10:24 pm

    I haven’t heard Fregola before and yes, I love chickpeas and the dishes with it. This looks delicious.

    Reply
  15. Jenni LeBaron says

    December 18, 2019 at 1:45 am

    I’ve never worked with fregola before, but I love the look of this dish! I also really appreciate that there is a bunch of different textures in this dish (especially the chickpeas) to keep it hearty and interesting.

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:30 am

      Thank you, Jenni. It is really hearty. I love the texture of the chickpeas and the fregola.

      Reply
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