A close up of the fregola salad in a large white oval bowl.

Healthy Fregola Salad Recipe with Lentils

Fregola, lentils, sun-dried tomatoes, black olives and fresh herbs are just some of the simple ingredients used to make this healthy fregola salad recipe. Not only does it taste great, this fregola recipe is so versatile that it can be eaten hot or cold and can conveniently be prepared ahead of time.
Course Salad/Side
Cuisine Italian
Keyword fregola recipe, fregola sarda recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 558kcal
Author Maria Vannelli RD


  • 3 cups water
  • 1 cup lentils brown or green
  • 4 cups water
  • 1 teaspoon salt
  • 1 bay leaf
  • 1 cup fregola sarda
  • 1/3 cup parsley Italian, finely chopped
  • 1/4 cup chives fresh, chopped
  • 1/4 cup celery finely chopped
  • 1/3 cup sundried tomatoes
  • 1/4 cup black olives chopped


  • 4 tablespoons olive oil separated
  • tablespoons balsamic vinegar
  • 1 teaspoon honey
  • tablespoons lemon juice
  • 1/2 teaspoon lemon zest
  • pinch chili optional
  • salt and pepper to taste


  • 1/3 cup walnuts chopped, roasted
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil


  • In the first medium sized saucepan, bring 3 cups of water to boil.
  • Add lentils; reduce heat and simmer for about 20 minutes or until lentils are cooked but still have a bite to them.
  • In the second medium sized saucepan, bring 4 cups of water to a boil.
  • Add salt, bay leaf and fregola; reduce heat and simmer for about 12 -14 minutes or until al dente.
  • In the meanwhile, prepare the vinaigrette by whisking together the ingredients.
  • Once the fregola is cooked, drain and place in a large mixing bowl. Add about 1 tablespoon of olive oil to keep the fregola from drying out. Discard bay leaf.
  • Add the chopped parsley, chives, celery, sun dried tomatoes and olives. Combine thoroughly together.
  • By this time, the lentils should be done. Drain and combine with the salad.
  • Adjust seasonings.
  • Once salad has been plated, drizzle lemon juice and olive oil over the top. 
  • Sprinkle with toasted walnuts, if using.


I will add 1-2 cloves of roasted garlic when I have it available.
Total Yield is approximately 5 cups.
1 serving = 1¼ cups

Recipe 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. 


Serving: 1serving | Calories: 558kcal | Carbohydrates: 66g | Protein: 16g | Fat: 26g | Saturated Fat: 3g | Sodium: 771mg | Potassium: 751mg | Fiber: 8g | Sugar: 9g | Vitamin A: 670IU | Vitamin C: 16.5mg | Calcium: 70mg | Iron: 4.2mg