Delightful Fregola Sarda with Endives
This vibrant Fregola Sarda dish combines the nutty flavor of fregola with fresh endives, capers, and a hint of lemon, making it a perfect Mediterranean-inspired meal.
Cook time:
Total time:
Yield:4-6 servings
Ingredients
- 3 large eggs
- Fine-grain sea salt
- 1 1/4 cups fregola (or orzo, Israeli couscous)
- 1/4 cup (60 ml) extra-virgin olive oil
- 1/4 cup (45g) capers, rinsed and patted dry
- 2 medium cloves garlic, smashed
- 1 lemon
- 2-3 medium endives, cored & cut into 1/2-inch ribbons
- 1/2 cup (15g) torn fresh basil
- 1/3 cup (45g) chopped toasted hazelnuts (optional)
- A sprinkling of dried currants (optional)
Instructions
- Place the eggs in a pot and cover them with cold water by about 1/2 inch. Bring to a gentle boil, then turn off the heat, cover, and let sit for exactly 10 minutes.
- Prepare a bowl of ice water. When the eggs are done, transfer them to the ice bath for about 3 minutes to stop the cooking. Peel the eggs, grate them using a box grater, toss with a pinch of salt, and set aside.
- In a large pot, bring at least 8 cups of water to a boil. Salt the water generously, add the fregola, and cook for 10-15 minutes or according to package instructions until al dente. Drain, rinse lightly with cold water, and shake off excess moisture.
- In a large skillet, heat the olive oil over medium-high heat. Add the capers and garlic, cooking until the capers burst and start to brown. Remove from heat, discard the garlic, and stir in 1/4 teaspoon of salt.
- Transfer the cooked fregola to a large bowl or platter. Pour the contents of the skillet over the fregola and toss well. Add the zest of the lemon and about 1.5 tablespoons of lemon juice.
- Mix in the endives, basil, and most of the hazelnuts. Toss again, taste, and adjust seasoning as needed. Finish with the grated eggs, remaining hazelnuts, and a sprinkling of currants if desired.
Nutritional Information
Calories: 197 | Fat: 11g | Cholesterol: 95mg | Carbohydrates: 19g | Protein: 8g
Why Choose Fregola Sarda?
Fregola Sarda, a unique pasta from Sardinia, is not just a delightful addition to any meal; it also brings a myriad of health benefits. Made from semolina flour, this tiny pasta is toasted to perfection, resulting in a distinctive nutty flavor and a firm texture that holds sauces beautifully. Unlike traditional pasta, fregola retains its bite even after cooking, making it an excellent choice for salads and warm dishes alike. It s a versatile ingredient that can be used in various recipes, from soups to salads, providing both sustenance and flavor to your meals.
The Mediterranean Connection
The Mediterranean diet is renowned for its health benefits, including improved heart health and weight management. Incorporating dishes like Fregola Sarda with Endives into your meal plan can help you embrace this way of eating. This dish exemplifies the Mediterranean philosophy by using fresh, seasonal ingredients like endives and herbs. Endives, with their crisp texture and slightly bitter flavor, complement the nutty fregola, while the addition of capers and lemon creates a harmony of flavors that is both refreshing and satisfying. The use of extra-virgin olive oil not only enhances taste but also provides healthy fats essential for a balanced diet.
Tips for Perfecting Your Fregola Sarda Dish
To achieve the best results with your Fregola Sarda, consider a few essential tips. First, ensure your water is adequately salted when cooking the fregola to enhance its flavor. As you prepare the dish, remember that the quality of your ingredients matters. Opt for fresh endives and high-quality olive oil to elevate the overall taste. Additionally, experimenting with optional ingredients like toasted hazelnuts and dried currants can add an exciting twist to the dish, offering a delightful contrast in texture and flavor.
Serving Suggestions
This Fregola Sarda with Endives is best enjoyed fresh, but it also makes for excellent leftovers. Consider serving it warm or at room temperature, allowing the flavors to meld beautifully. Pair it with grilled fish or chicken for a complete Mediterranean meal, or enjoy it as a standalone dish with a side of crusty bread. For an added touch, serve with a light, refreshing salad dressed with lemon vinaigrette, complementing the flavors of the fregola while ensuring a balanced dining experience.
