📝 About This Recipe
Transport your senses to the rugged coastlines of Sardinia with this vibrant, cold pasta salad featuring Fregola Sarda—a unique, toasted semolina pasta with a nutty depth. This dish celebrates the Mediterranean lifestyle, tossing pearled grains with blistered cherry tomatoes, aromatic herbs, and the sharp tang of Ricotta Salata. It is a refreshing yet hearty masterpiece that balances smoky, sweet, and salty notes in every bite.
🥗 Ingredients
The Fregola Base
- 500 grams Fregola Sarda (medium-sized, toasted variety)
- 2 tablespoons Sea salt (for boiling water)
The Roasted Aromatics
- 2 cups Cherry tomatoes (halved)
- 3 tablespoons Extra virgin olive oil (high quality)
- 2 pieces Garlic cloves (thinly sliced)
- 1 teaspoon Dried oregano
Fresh Elements & Dressing
- 1 piece Cucumber (English or Persian, finely diced)
- 1/4 cup Red onion (very finely minced)
- 2 tablespoons Capers (drained and rinsed)
- 1 piece Lemon juice (freshly squeezed)
- 1 tablespoon Lemon zest (finely grated)
- 1/2 cup Fresh mint leaves (torn or chiffonade)
- 1/2 cup Fresh flat-leaf parsley (roughly chopped)
The Finish
- 100 grams Ricotta Salata (crumbled or shaved)
- 1/4 cup Toasted pine nuts (for crunch)
- 1/2 teaspoon Black pepper (freshly cracked)
👨🍳 Instructions
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1
Preheat your oven to 400°F (200°C). Arrange the halved cherry tomatoes and sliced garlic on a parchment-lined baking sheet.
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2
Drizzle the tomatoes with 2 tablespoons of olive oil, sprinkle with dried oregano and a pinch of salt. Roast for 15-20 minutes until they are blistered and slightly caramelized. Set aside to cool completely.
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3
Bring a large pot of heavily salted water to a rolling boil. Add the Fregola Sarda and cook for approximately 10-12 minutes, or until 'al dente'—firm to the bite but cooked through.
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4
Drain the Fregola in a fine-mesh sieve. Spread the grains out on a large baking sheet to cool quickly; this prevents them from sticking together and overcooking.
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5
While the pasta cools, soak the minced red onion in a small bowl of cold water for 10 minutes to remove its harsh bite, then drain and pat dry.
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6
In a large mixing bowl, whisk together the remaining olive oil, lemon juice, lemon zest, and a pinch of black pepper to create a bright vinaigrette.
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7
Add the cooled Fregola to the mixing bowl and toss thoroughly to ensure every grain is coated in the dressing.
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8
Gently fold in the roasted tomatoes (and any juices from the pan), diced cucumber, drained red onions, and capers.
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9
Add the fresh mint and parsley. Tossing the herbs in at the end ensures they stay vibrant and green.
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10
Fold in half of the crumbled Ricotta Salata and half of the toasted pine nuts.
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11
Taste the salad and adjust the seasoning with more lemon or salt if needed. Remember that Ricotta Salata is quite salty, so use caution.
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12
Transfer to a serving platter and garnish with the remaining cheese, pine nuts, and a final drizzle of extra virgin olive oil.
💡 Chef's Tips
Always cook Fregola in plenty of salted water, just like traditional pasta, to season the grain from within. If you cannot find Ricotta Salata, a firm Feta or a dry Pecorino Sardo makes an excellent substitute. Toasting the pine nuts in a dry pan for 2-3 minutes until golden brown unlocks a much deeper, buttery flavor. For the best texture, let the Fregola cool at room temperature rather than rinsing it under cold water, which can wash away the flavorful starch. Prepare the salad an hour before serving to let the flavors meld, but add the fresh herbs just before bringing it to the table.
🍽️ Serving Suggestions
Pair with a crisp, chilled Vermentino di Sardegna to mirror the dish's Mediterranean roots. Serve alongside grilled octopus or calamari for a complete Sardinian-inspired seafood feast. Accompany with a side of pane carasau (Sardinian flatbread) and a bowl of green olives. This makes a perfect light lunch on its own, or as a sophisticated side for roasted lemon chicken.