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    Home » Salads » Fregola Salad Recipe with Roasted Red Pepper

    Fregola Salad Recipe with Roasted Red Pepper

    December 31, 2014 , Updated February 23, 2022 Maria 10 Comments

    Jump to Recipe

    The mild weather we’ve been experiencing in Montreal has put me in the mood for salad. But not just any salad: a tasteful Fregola Salad with Roasted Red Pepper.

    A close view of the Fregola Salad with Roasted Red Pepper.

    Whether you are looking for a fregola salad recipe to serve at your next dinner party or just something simple and easy to make on a busy weeknight, you will love this flavorful recipe! 

    As you can see, fregola look like tiny beads. These tiny beads have a wonderful nutty taste because they’ve been lightly toasted.

    The uncooked grains of fregola are shown.

    Originating from the south side of Sardinia (in Italy), fregola has often been compared to Israeli couscous. Sardinians will often prepare it with fresh clams and tomatoes. Thanks to its wonderful versatility and some very creative chefs, it can appear in soups, as a side dish, or, my favorite, in salads.

    The package of fregola with a close up of the grains.

    I’ve read that it is surprisingly easy to make your fregola at home. The procedure combines some coarse and fine semolina with a sprinkle of salted water. You then have to rub the mixture with your hands until the tiny beads are formed. Toast in the oven and there you have it: homemade fregola. I’ve never made my own fregola, but it’s on my to-do list (or, at least, on my to-attempt list). So for now, I buy my fregola in an Italian specialty store.

    The combination of simple ingredients like roasted red pepper and fennel, along with the nuttiness of the fregola, is a guaranteed winner.

    Best fregola recipes

    If you are looking for more delicious fregola recipes, be sure to try this Mediterranean-inspired fregola pasta recipe. Equally tasty is the addition of fregola in this spinach pomegranate salad. 

    A serving bowl filled with the fregola salad.

    Recipe origins

    I visited Sardinia about thirty-five years ago, as I previously mentioned in this post about soft amaretti cookies. That was my introduction to the food of Sardinia, and I’ve been on the lookout for salads that incorporate fregola ever since.

    A couple of years ago, I came across a recipe in the Food Section of the Montreal Gazette, submitted by a Montreal chef named Michele Forgione.

    Thank you, Chef Michele, for inspiring one of the best salad recipes.

    As usual, I had to play around with the ingredients to make it my own. 

    What changes will you make to call it your own?

    Enjoy!

    THANKS SO MUCH for following and being part of the She Loves Biscotti community where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.

    And if you are new here, welcome! You may want to sign up for my weekly e-mail newsletter. You can unsubscribe any time you want.

    Ciao for now,

    Maria

    ★★★★★ If you have made this Italian fregola Sarda recipe, I would love to hear about it in the comments below and be sure to rate the recipe!
     

    A close view of the Fregola Salad with Roasted Red Pepper.

    Fregola Salad with Roasted Red Pepper

    Fregola Salad with Roasted Red Pepper -made with healthy and simple ingredients. Come discover what Sardinians have known for centuries.
    5 from 1 vote
    Print Save RecipeSaved! Pin Rate
    Course: Salad
    Cuisine: Italian
    Prep Time: 30 minutes
    Cook Time: 15 minutes
    Total Time: 45 minutes
    Servings: 12 servings
    Calories: 294kcal
    Author: Maria Vannelli RD
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    Ingredients

    • 500 grams fregola
    • ½ cup Corinthian raisins
    • ½ cup olive oil extra virgin
    • ¼ cup red wine vinegar
    • ½ cup pitted oil-cured black olives chopped
    • 1 medium fennel diced
    • 3 tablespoons chives fresh, chopped
    • 3 tablespoons Italian flat-leaf parsley chopped
    • 1 tablespoon basil chopped
    • salt and pepper to taste
    • ⅓ cup pine nuts toasted
    • ⅔ cup roasted red pepper chopped

    Instructions

    • Bring a large pot of salted water to boil and add the fregola.
    • Stir and cook for approximately 15 minutes or until al dente.
    • Add the raisins during the last minute of cooking.
    • Drain and set aside.
    • Whisk together olive oil and vinegar in a large mixing bowl.
    • Add the fregola, olives, fennel and herbs. Combine.
    • Season with salt and pepper.
    • Gently combine the pine nuts and the roasted red pepper.
    • Cover with plastic wrap until ready to serve.
    • Serve this salad warm, at room temperature or cold.
    Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

    Notes

    Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 
    *recipe lightly adapted from article in The Gazette

    Nutrition

    Serving: 1serving | Calories: 294kcal | Carbohydrates: 38g | Protein: 6g | Fat: 13g | Saturated Fat: 1g | Sodium: 209mg | Potassium: 262mg | Fiber: 2g | Sugar: 1g | Vitamin A: 215IU | Vitamin C: 8.1mg | Calcium: 28mg | Iron: 1.3mg
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    Fregola Salad with Roasted Red Pepper

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    Filed Under: Salads, Vegetarian

    About Maria

    Maria Vannelli is a registered dietitian who lives in a suburb just outside Montreal, Canada. She's the founder of the food blog She Loves Biscotti. Maria hopes to inspire you and bring you and your loved ones closer together at meal times enabling you to create some memorable moments.

    Reader Interactions

    Comments

    1. Justine | JustineCelina.com

      December 29, 2016 at 12:52 pm

      What a beautiful salad packed full of interesting flavours! I’ve been craving some serious salads and vegetables this week and always looking for fresh ideas. Thanks for sharing!

      Reply
      • Maria

        December 29, 2016 at 6:37 pm

        I think we are all feeling the need for salads this week, lol! Appreciate your comment 🙂

        Reply
    2. Julie

      December 28, 2016 at 3:53 pm

      This recipes looks so good and easy to make. I would have never of thought of putting raisins and olives together – I can’t wait to try it!

      Reply
      • Maria

        December 31, 2016 at 10:19 am

        Hope you enjoy it Julie! Appreciate your comment. All the best for 2017 🙂

        Reply
    3. Bernice Hill

      December 28, 2016 at 1:35 pm

      Well…now I know what to do with that half bag of fregola sitting in my pantry! Love this salad idea, and thanks for setting the record straight…I’ve seen it called Israeli couscous so many times.
      Sounds like a fun experiment too, I might get my son involved as he loves learning about food.

      Reply
      • Maria

        December 31, 2016 at 10:18 am

        I truly love this stuff! Thanks for taking the time to drop by! All the best to you and yours for 2017 🙂

        Reply
    4. Ayngelina Brogan

      December 28, 2016 at 12:33 pm

      5 stars
      I’ve never heard of this before! I may have to go check out the Italian grocer as this looks like a pretty easy recipe once you have the fregola.

      Reply
      • Maria

        December 28, 2016 at 1:01 pm

        It’s one of my favorite go-to salads. Hope you have a chance to try it. Thanks for dropping by 🙂

        Reply
    5. Julia @ Swirls and Spice

      January 09, 2015 at 12:07 am

      What an enticing introduction to fregola! I certainly do want to try your salad. I might omit the raisins, but otherwise keep it the same. Can I use Israeli couscous if I can’t find fregola? It might be hard to track down in SK.

      Reply
      • Maria

        January 10, 2015 at 10:19 pm

        Hello,
        Thank-you for your comment. If I were to compare these two wonderful foods, I would say that fregola is more rustic and has a wonderful nutty flavour…that being said,I think you can absolutely substitute with Israeli couscous and create a slightly different but tasty salad. Let me know how it turns out.
        Maria 🙂

        Reply

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    Maria from She loves biscotti

    Hi, I'm Maria! a dietitian and full-time content creator. Join me as I share traditional Italian recipes from my youth to modern twists on classics using fresh and seasonal ingredients.

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