• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
She Loves Biscotti
  • Home
  • Recipe Index
  • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipe Index
  • About Maria
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Salads » Easy Spinach Pomegranate Salad with Fregola Sarda

    Easy Spinach Pomegranate Salad with Fregola Sarda

    January 23, 2021 , Updated March 7, 2025 Maria 12 Comments

    • Facebook
    • Reddit
    • Flipboard
    Jump to Recipe
    Simple Fregola Spinach Pomegranate Winter Salad in a white bowl.

    This Spinach Pomegranate Salad recipe pairs the nutty flavor of fregola Sarda beautifully with the tart-sweet bursts from the pomegranate arils. Fresh, flavorful and so easy to make.

    This elegant and festive winter salad is not just for holiday entertaining and special occasions. It also makes a great accompaniment with grilled chicken or Italian baked codfish for an unforgetable meal.

    A winter salad in a white serving dish.

    The appealing combination of color and texture in this spinach, pomegranate and fregola salad confirms the quote, “You eat with your eyes first.” 

    Fregola originates from the south side of Sardinia (in Italy). Slightly larger in size when compared to Israeli couscous, it contributes both a nutty flavor and a wonderful chewy texture in this spinach salad. 

    Once you begin to experiment with this type of pasta, you will find it an ideal ingredient in salads.

    Combine it with lentils, sun-dried tomatoes, and black olives to create a healthy Mediterranean-inspired fregola pasta recipe. If you like the anise-like flavor of fennel and the smokiness of roasted red pepper, this fregola salad recipe is for you.

    Today we will combine this spherical semolina pasta with spinach and pomegranate arils for a healthy and delicious winter salad. 

    Who says you can’t have salads in the winter?

    Jump to:
    • Mise en place
    • How to make pomegranate salad dressing
    • Instructions
    • Tips
    • FAQ
    • Healthy Spinach Recipes
    • Recipe Inspiration
    • Recipe
    Spinach Pomegranate Salad with fregola in a large oval dish.

    Mise en place

    This spinach salad comes together in no time once all of the ingredients are prepped. Let’s begin with the fregola.

    The package of fregola with a close up of the spherical semolina pasta.

    Bring a large pot of water to a rolling boil. Add 1 teaspoon of salt and 1 cup of fregola.  Stir, reduce the heat and simmer according to package cooking time. The texture we are looking for is al dente, just like any other pasta.

    Once the fregola is ready, drain and place in a bowl. Add 1 tablespoon of olive oil and toss together. Allow to cool down while preparing the rest of the ingredients. 

    Spinach, parsley, walnuts and pomegrante arils on a wooden board.

    While waiting for the pasta to cook, mince 2 tablespoons of fresh flat-leaf Italian parsley and coarsely chop 4 ounces of fresh spinach (stemmed and washed). 

    Easily remove the pomegranate seeds by strategically cutting the whole fruit into sections. This recipe requires about 1-1½ cups. If more convenient, ready-to-eat pomegranate arils can also be purchased from your local grocery store. 

    The last ingredient to prep is the walnuts. Let’s toast them on the stovetop since we only need ½ cup. Once they are done, transfer them to a bowl and allow them to cool off.

    The ingredients to make the balsamic vinaigrette on a wooden table.

    How to make pomegranate salad dressing

    Let’s make a balsamic-based vinaigrette for this spinach pomegranate salad dressing. In a small mixing bowl, whisk together ¼ cup of olive oil, 2 tablespoons of balsamic vinegar, 1 teaspoon of honey and ½ teaspoon of dry mustard. As always, add salt and pepper to taste. Set aside for now.

    Instructions

    Once the fregola pasta has cooled off, combine all of the ingredients in a large bowl. More specifically the spinach, parsley, and toasted walnuts. 

    Drizzle the salad with the pomegranate dressing.

    Pomegranate arils added to a spinach salad with fregola.

    Gentle fold in the pomegranate arils.

    Taste for seasonings and serve at room temperature.

    Tips

    • The addition of toasted walnuts not only adds great texture but also compliments the nuttiness of the fregola.
    • If using young and tender spinach leaves, there is no need to chop them. 
    • Serve this salad at room temperature.
    • Do not overcook the pasta. Taste test the pasta a few minutes before the recommended time. 
    A simple fregola spinach pomegranate salad is plated in a large white bowl.

    FAQ

    Can I make this salad ahead of time?

    Unfortunately, the spinach wilts if it sits in the balsamic vinaigrette for an extended period. That being said, you can prepare the individual components like the pomegranate seeds, the fregola, and the dressing and refrigerate them individually for up to 24 hours in advance. 

    Can I replace the spinach? 

    Yes, feel free to substitute with arugula or simply tender field greens.

    Healthy Spinach Recipes

    Available throughout the year, spinach is a great leafy vegetable to consume regularly. If you are trying to increase your spinach intake, try some of these recipes!

    • Three giant cheese stuffed pasta shells on a white dinner plate dusted with grated cheese and chopped Italian parsley.
      Stuffed Shells with Ricotta and Spinach
    • Spinach risotto in a white serving dish.
      Spinach Risotto Recipe
    • The cheesy top of a lasagna roll up on a white ceramic dish.
      Spinach Lasagna Roll Ups Recipe
    • An overhead photo of white beans and spinach soup on a white bowl with a tablespoon.
      Easy White Bean Spinach Soup Recipe
    A winter salad in a white serving dish with a serving spoon.

    Recipe Inspiration

    A few years ago, I purchased a cookbook by Diane Henry called Plenty. If you like fresh, whole and unprocessed foods in season, this cookbook is for you. Ms. Henry is truly a wizard at food combinations that create a taste sensation!

    One of the first recipes I made from this book was a Barley, Parsley, and Pomegranate Salad recipe. 

    As much as I love barley, I love fregola more. I thought replacing the barley with fregola and including a balsamic vinaigrette would be interesting. Needless to say, if I am sharing this recipe with all of you, it is because this winter salad is a big hit in my family.

    Hope you get a chance to try it!

    Enjoy!

    WELCOME! Sign up for my FREE NEWSLETTER for more delicious recipes, tips and updates!

    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.

    Ciao for now,

    Maria 

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

    Recipe

    A colorful bowl of the Simple Fregola Spinach Pomegranate Winter Salad is shown.

    Spinach Pomegranate Salad with Fregola Sarda

    The nutty flavor of fregola sarda pairs beautifully with the tart-sweet bursts from the pomegranate arils in this Spinach Pomegranate Salad Recipe. Fresh, flavorful and so easy to make.
    5 from 3 votes
    Print Save RecipeSaved! Pin Rate
    Course: Salad
    Cuisine: Italian
    Prep Time: 10 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 22 minutes minutes
    Servings: 6 servings
    Calories: 324kcal
    Author: Maria Vannelli RD
    Prevent your screen from going dark

    WANT TO SAVE THIS RECIPE?

    Enter you email below and I’ll send the link to your inbox.
    PLUS, be the first to get newly published recipes!

    Ingredients

    • 1 cup fregola
    • 1 tablespoon olive oil
    • 2 tbsp Italian flat-leaf parsley chopped finely
    • 4 ounces spinach fresh, chopped (115 grams)
    • ½ cup walnuts chopped. toasted
    • 1-1½ cups pomegranate arils

    Pomegranate Salad Dressing

    • ¼ cup olive oil extra virgin
    • 2 tbsp balsamic vinegar
    • 1 tsp honey
    • ½ tsp dry mustard
    • salt and pepper to taste

    Instructions

    • Bring a large pot of lightly salted water to a rolling boil.
    • Add the fregola.
    • Stir, reduce the heat and simmer according to package cooking time. The texture we are looking for is al dente, just like any other pasta.
    • Drain the pasta and transfer to a bowl.
    • Add 1 tablespoon of olive oil to keep the fregola from drying out.
    • When the fregola has cooled to room temperature, add the parsley, spinach, and toasted walnuts. Combine gently together.
    • In a separate bowl, whisk together the olive oil, vinegar, honey, dry mustard and salt and pepper to make the salad dressing.
    • Drizzle vinaigrette over salad.
    • Gently combine the pomegranate arils.
    • Taste for seasonings and serve.
    Enhance Your Cooking Experience!SCROLL UP for essential step-by-step photos embedded in the article above. When available, videos can be found in the next section. These visuals are designed to help you achieve perfect results every time. Happy cooking!

    Notes

    • The addition of toasted walnuts not only adds great texture but also compliments the nuttiness of the fregola.
    • If using young and tender spinach leaves, there is no need to chop them. 
    • Serve this salad at room temperature.
    • Do not overcook the pasta. Taste test the pasta a few minutes before the recommended time. 
    Can I make this salad ahead of time? Unfortunately, the spinach wilts if it sits in the balsamic vinaigrette for an extended period of time. That being said, you can prepare the individual components like the pomegranate seeds and the fregola, as well as the dressing and refrigerate individually for up to 24 hours in advance. 
    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. 
    *inspired by Diane Henry

    Nutrition

    Serving: 1serving | Calories: 324kcal | Carbohydrates: 33g | Protein: 7g | Fat: 18g | Saturated Fat: 2g | Sodium: 20mg | Potassium: 252mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1887IU | Vitamin C: 7mg | Calcium: 40mg | Iron: 2mg
    SIGN UP for Email updates!YES! Send me FREE RECIPES!

    This post was originally published on November 11, 2017, and republished on January 23, 2021, with updated content and photos.

    WANT TO SAVE THIS RECIPE?

    Enter you email below and I'll send the link to your inbox.
    PLUS, be the first to get newly published recipes!

    • Facebook
    • Reddit
    • Flipboard

    Filed Under: Salads

    About Maria

    Maria Vannelli is a retired 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. Paula Barbarito Levitt

      November 13, 2017 at 1:21 pm

      I had the same experience at Costco this past weekend, bringing home the big crate of pomegranites. This dish would be welcome on any Thanksgiving table, so colorful and I am certain full of flavor.

      Reply
      • Maria

        November 13, 2017 at 5:31 pm

        I cannot stop eating them. Next time I go to Costco, they will be on the list 😉 Thanks for dropping by Paula ♥♥♥

        Reply
    2. Lillian Tse

      November 13, 2017 at 11:58 am

      ooh..I do love how this recipe is able to infuse pomegranate into a salad! I actually have never had fregola before! I will need to try this.

      I definitely need some more lunch options that are easy to put together.

      Reply
      • Maria

        November 13, 2017 at 5:46 pm

        … and leftovers are great! Thanks for stopping by Lillian 🙂

        Reply
    3. Nicoletta @sugarlovespices

      November 13, 2017 at 11:25 am

      5 stars
      I like that pasta brand “Rustichella d’Abruzzo”! And I like the flavor and texture of fregola. We need to make it more, especially in this beautiful combination with spinach, walnuts, and the lovely pomegranate. Such great colors too!

      Reply
      • Maria

        November 13, 2017 at 11:46 am

        Yes, it is a very festive looking salad! Thanks for stopping by Nicoletta ♥

        Reply
    4. Nadia

      November 13, 2017 at 11:24 am

      5 stars
      Thanks for sharing this recipe Maria. It looks so festive! And I’ve never tried cooking with fregola before so I think I’ll start with this!

      Reply
      • Maria

        November 13, 2017 at 11:47 am

        You are going to love the fregola! Thanks for stopping by ♥♥♥

        Reply
    5. Denise from Urb’n’Spice

      November 13, 2017 at 10:45 am

      5 stars
      This is my kind of salad, Maria! So healthy and versatile. I love pomegranate as well. Thank you for the inspiration.

      Reply
      • Maria

        November 13, 2017 at 10:48 am

        My pleasure Denise! Thanks so much for taking the time to comment 🙂

        Reply
    6. Cathy

      November 13, 2017 at 10:06 am

      I love hearty winter salads like this with vegetables and fruit included. Yours looks perfect for a traditional Christmas with the red and green in there!

      Reply
      • Maria

        November 13, 2017 at 11:02 am

        Yes, Christmas is fast approaching and this salad fits right in! Appreciate your comment Cathy 🙂

        Reply

    Leave a Reply Cancel reply

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

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Maria from She loves biscotti

    Hi, I'm Maria! a dietitian (retired) 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.

    More about me →

    Subscribe and Follow

    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube

    STRAWBERRY RECIPES

    • Strawberries and ricotta in a dessert glass.
      Easy Strawberry Ricotta Dessert
    • Baked strawberries in a baking dish.
      Roasted Strawberries: From Ordinary to Amazing!
    • Lemons and fresh strawberries surround a white dish of macerated berries.
      Macerated Strawberries: A Simple Recipe
    • A close up of icy cold frozen strawberry halves set on ice.
      How to Freeze Strawberries: 6 Easy Steps!
    Banner of sites featuring She Loves Biscotti including Buzzfeed, Huffpost, etc.

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • About
    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 She Loves Biscotti INC

    Copyright © 2025

    We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Read moreOkNo