• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Pasta Project logo

  • Home
  • Pasta Recipes
  • Pasta Types
  • Italy’s Regions
  • About
  • SHOP
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Pasta Recipes
  • Pasta Types
  • Italy’s Regions
  • About Me
  • Shop
×

Home » Specific Diets » Vegetarian

Published: Nov 19, 2022 by Jacqui

Sardinian Fregola with Chickpeas.


Jump to Recipe Print Recipe

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

  • Homemade Fried Rye Flour Ravioli
  • Spinach Ricotta Gnocchi Recipe from Piemonte.
  • Pasta Cacio e Pepe
  • Drunken Spaghetti Recipe (red wine pasta)

Reader Interactions

Comments

  1. Katie says

    December 16, 2019 at 9:28 am

    Oh I love fregula! Someone made me a veggie chilli with fregula in and it blew my mind so I can’t wait to give this soup a try! Sounds great!

    Katie xoxo

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:33 am

      That sounds delicious Katie! Fregola is so good.

      Reply
  2. Amanda says

    December 16, 2019 at 1:01 am

    What a cozy soup! And I love how easy it is to prepare. I’ll definitely make this all winter long!

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:34 am

      It’s such a good winter soup, Amanda!

      Reply
  3. Cathleen @ A Taste of Madness says

    December 15, 2019 at 6:33 pm

    I love putting chickpeas in a lot of my dishes. I am obsessed with the look of this!! Do you deliver 😉

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:36 am

      Thank you, Cathleen! I am not sure how soup would travel through the post! 🙂

      Reply
  4. Alexis says

    December 15, 2019 at 1:58 am

    This looks absolutely delicious! I love traditional Italian dishes, they are full of flavor and smell amazing.

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:38 am

      That is so true Alexis!

      Reply
  5. Amy Dong says

    December 15, 2019 at 12:02 am

    I am seriously so into chickpeas this season! They’re so rich in protein, healthy, and almost everyone can enjoy. Super versatile in recipes!

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:40 am

      Yes, they are nutritious and delicious!

      Reply
  6. Constance Smith says

    December 14, 2019 at 4:46 pm

    Great recipe! My husband absolutely loves anything couscous. I’l have to share this one with him 🙂

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:42 am

      Thank you, Constance. I hope you both love it!

      Reply
  7. Jere Cassidy says

    December 14, 2019 at 4:09 am

    The fregola is so interesting with the colors. This looks like one hearty soup with plenty of delicious flavors. Perfect for this cold rainy day we are having.

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:43 am

      Thank you, Jere, it really is the perfect soup for a cold and rainy day!

      Reply
  8. Ramona says

    December 11, 2019 at 1:58 pm

    Wow, handmade pasta is the best but I never realised this little pasta was worked by hand, I must look out for it next time I go in Sardinia. I would love to taste this, the real thing.
    This dish looks amazing and so tasty. Perfect for this time of the year but truthfully this would do for me any time of the year.

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:45 am

      Very true Ramona, it would be great any time of the year. Hopefully you have it on your next Sardinia visit!

      Reply
  9. Lesli Schwartz says

    December 10, 2019 at 11:24 pm

    I adore chickpeas so I’m always happy to find new recipes! Love all of the ingredients in this fregola!

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:46 am

      Thank you, Lesli. I am a big chickpea fan too!

      Reply
  10. Stine Mari says

    December 10, 2019 at 9:11 pm

    What, do they roll the fregola by hand? That sounds like so much work! But I would love to taste this, it looks incredible with so many delicious flavors.

    Reply
    • The Pasta Project says

      December 30, 2019 at 12:51 am

      Yes, amazing isn’t it!

      Reply
  11. Veena Azmanov says

    December 08, 2019 at 7:13 pm

    Such an awesome dish and comforting meal option. The combinations are unique and the dish is so flavorful and delicious.

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:04 am

      Thank you, Veena. You can’t go wrong with healthy and delicious!

      Reply
  12. Kim @ Three Olives Branch says

    December 08, 2019 at 6:50 pm

    I just love Italian food, especially unique recipes like this. And I am a fan of Italian spicy foods just like this, it is so delicious!

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:05 am

      Thank you, Kim. I love a little spice too, especially in the cooler weather!

      Reply
  13. Holly says

    December 08, 2019 at 6:36 pm

    So happy to find your recipe– I am always searching for filling vegetarian dishes where we won’t miss the meat. This is just what I needed, thanks!

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:08 am

      Absolutely, Holly! This dish is really hearty, so you definitely won’t miss the meat!

      Reply
  14. Pam Greer says

    December 08, 2019 at 5:45 pm

    This soup is pure comfort food! So rich and filling, we don’t even miss any meat!

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:08 am

      Thank you, Pam! It’s perfect comfort food!

      Reply
  15. Neha says

    December 08, 2019 at 4:50 pm

    Looks so vibrant and such a perfect cold weather soup! I can’t wait to try it.

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:09 am

      Thank you, Neha. The colours are gorgeous and if you add spinach the green adds even more beautiful contrast!

      Reply
  16. Amy says

    December 08, 2019 at 12:09 am

    Love how comforting this looks, perfect for winter!

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:10 am

      Thank you, Amy! It’s so warming and filling – perfect for a cold day!

      Reply
  17. Adriana says

    December 08, 2019 at 12:04 am

    How cool that you used pearl couscous and that now I know it is called fregola! It sounds like a fantastic shooting soup. I am pinning for later enjoyment. Making it after my holiday crazy schedule comes to an end.

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:11 am

      Thank you, Adriana! I hope you like it (when you get time to try it!)

      Reply
  18. Bintu | Recipes From A Pantry says

    December 07, 2019 at 11:50 pm

    This sounds tasty and the perfect winter warmer!

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:12 am

      Thank you, Bintu! The spiciness and the heartiness make it ideal for cold days!

      Reply
  19. Anita says

    December 07, 2019 at 10:14 pm

    This is the first time I’ve heard of fregola, but I do have some couscous at home, so I’ll be making this with couscous instead. This dish sounds perfect for the cold weather. 🙂

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:12 am

      Let us know if you try it and love it!

      Reply
  20. Sandhya Hariharan says

    December 07, 2019 at 9:42 pm

    Vegetarian Soup with beans is totally my type. We love them for dinner.

    Reply
    • The Pasta Project says

      December 09, 2019 at 4:13 am

      Hope you try it and love it Sandhya!

      Reply
Newer Comments »

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Buon giorno and welcome to my pasta project! My name is Jacqui. I’m originally a Londoner but in 2003 life’s journey brought me to the beautiful Veneto region of Italy where…

More about me →

TOP ITALIAN FOOD BLOG

3rd place in Top 50 Italian Food Blogs Awards by Feedspot

Italian Food Blogs

FEATURED IN

A few website logos showing where the pasta project has been featured in: Insider, Wikipedia, Food52, Buzzfeed, The Guardian, Parade

FOLLOW ME

  • Facebook
  • Instagram
  • Pinterest

VISIT MY SHOP

In my weekly newsletters, I write about my life in Italy, Italian places, traditions and culture, as well as other foods not just pasta! As a Pasta Project subscriber you'll also get a FREE recipe e-book series! Plus links to the latest recipes and posts.

So, sign up now and get the first recipe e-books to download!

Privacy Policy

Footer

↑ back to top

About

  • Legal disclaimer
  • Privacy Policy

Follow Me

  • Facebook
  • Instagram
  • Pinterest

Contact

  • Copyright & Disclaimer/ Terms of Use

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2023 The Pasta Project