Looking for a flavorful, nutritious, and easy-to-make Mediterranean-inspired meal? This Fregula with Chickpeas, Tomatoes, and Fennel recipe combines nutty Sardinian fregula pasta, protein-rich chickpeas, and aromatic fennel for a comforting yet light dish. Perfect for lunch, dinner, or meal prep, it’s packed with fiber, plant-based protein, and vibrant Mediterranean flavors.
This dish is versatile, wholesome, and naturally vegan, making it a standout option for anyone seeking a balanced and satisfying meal.
Ingredients
Serves 4
Main Ingredients:
- 1 cup fregula pasta
- 1 tablespoon olive oil
- 1 small fennel bulb, thinly sliced
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 can (400g) chickpeas, drained and rinsed
- 1 can (400g) diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon smoked paprika
- 1/2 teaspoon crushed red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- Fresh parsley or basil, chopped for garnish
Preparation Time
- Prep time: 15 minutes
- Cooking time: 25 minutes
- Total time: About 40 minutes
Step-by-Step Instructions
Step 1: Prepare the Aromatics
- Heat olive oil in a large skillet or sauté pan over medium heat.
- Add sliced fennel and chopped onion. Sauté for 5–7 minutes until softened.
- Stir in minced garlic and cook for another 1 minute until fragrant.
Step 2: Toast the Fregula
- Add the fregula pasta to the pan and toast for 2–3 minutes, stirring frequently to enhance its nutty flavor.
Step 3: Combine Chickpeas and Tomatoes
- Stir in the chickpeas and diced tomatoes, mixing evenly with the pasta and aromatics.
- Season with smoked paprika, crushed red pepper flakes (if using), salt, and pepper.
Step 4: Add Broth and Simmer
- Pour in the vegetable broth and bring the mixture to a gentle boil.
- Reduce heat to low, cover, and simmer for 12–15 minutes, stirring occasionally, until the fregula is tender and the liquid is mostly absorbed.
Step 5: Finish and Serve
- Taste and adjust seasoning if needed.
- Remove from heat and garnish with freshly chopped parsley or basil.
- Serve warm as a hearty main course or a flavorful side dish.
Serving Suggestions
- Pair with a crisp green salad and crusty bread for a complete meal.
- Top with a drizzle of extra virgin olive oil or a sprinkle of toasted pine nuts for added richness.
- Serve alongside grilled vegetables or protein of choice, such as tofu or chicken, for variety.
Nutritional Highlights
| Nutrient | Per Serving (1 cup) |
|---|---|
| Calories | 320 |
| Protein | 12 grams |
| Total Fat | 7 grams |
| Saturated Fat | 1 gram |
| Carbohydrates | 55 grams |
| Fiber | 10 grams |
| Sugars | 6 grams |
| Sodium | 420 milligrams |
Nutritional Notes:
- Fregula pasta provides complex carbohydrates for sustained energy.
- Chickpeas add plant-based protein and fiber, promoting fullness and gut health.
- Fennel and tomatoes contribute antioxidants, vitamins, and minerals for overall wellness.
- Olive oil offers heart-healthy fats that enhance flavor and nutrient absorption.
Tips for Best Results
- Use homemade or high-quality vegetable broth for maximum flavor.
- Toast the fregula gently to deepen its nutty aroma.
- Adjust the liquid amount slightly if you prefer a saucier or drier texture.
- Add fresh lemon juice before serving for a bright, zesty finish.
Variations to Try
- Incorporate other vegetables such as zucchini, bell peppers, or spinach for added nutrition.
- Swap chickpeas for white beans or lentils for a different protein source.
- Sprinkle with grated Parmesan or vegan cheese for a creamy finish.
- Add herbs like thyme or oregano for a Mediterranean twist.
Fregula with Chickpeas, Tomatoes, and Fennel is a wholesome, hearty, and flavorful dish that celebrates Mediterranean cuisine in a simple and approachable way. Its combination of tender pasta, protein-packed chickpeas, and aromatic fennel makes it satisfying, nutritious, and versatile.