What Is Fregola and How Do You Use It?

If you love the fun texture of pearled couscous in a pasta dish, you’re going to love fregola. What is fregola? Fregola is a small pasta very similar in shape to pearled (Israeli) couscous. It originates from the tenth century on the Italian island of Sardinia, where readiness for marriage was determined by a woman’s skill at making this tiny treat. Today, fregola is one of the hundreds of pasta shapes available in stores—a choice worth exploring.

What is fregola made of? How is it different from pearled couscous? While fregola and couscous are very similar, they are not the same thing. And while one can be substituted for the other, some recipes lend themselves better to fregola than couscous. Regardless of which one you choose, the petite size of these types of pasta makes them easy and fun to eat.

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• What Is Fregola?
• How To Use Fregola Pasta
• How To Cook Fregola Pasta
• Fregola Recipes
• Is Fregola Healthy?
• Where To Buy Fregola
• What Is a Good Substitute for Fregola?

What Is Fregola?

Fregola is an adorable little pasta similar to pearled (Israeli) couscous. Who doesn’t love tiny pasta? This lesser-known pasta originates from the island of Sardinia in Italy. It’s very versatile in both hot and cold recipes and it’s just plain fun to eat.

What Does Fregola Pasta Look Like?

Fregola is a small, spherical pasta about the size of an eraser head on a pencil. It’s sometimes a bit brownish or tan in color because it is pre-toasted.

What Is Fregola Made Of?

Like most pasta varieties, fregola is crafted from semolina flour. Traditionally it’s made by hand though today there are more modern methods of creating its signature shape. Fregola’s texture is slightly rough, which helps it to catch whatever sauce it’s swimming in.

Fregola vs. Couscous: What's the Difference?

Is fregola the same as giant couscous? Fregola bears a striking resemblance to Israeli couscous (the pearl-shaped variety, not the smaller-grain version more common in the United States). While both are small, round kinds of pasta, fregola stands out for its pre-toasted nature, which imparts a distinct nutty flavor and slightly rough texture. In contrast, couscous lacks this toasting process, resulting in a smoother exterior.

How To Use Fregola Pasta

Fregola is a versatile ingredient suitable for both hot and cold recipes. Its robust texture makes it an ideal base for cold pasta dishes, as it retains its shape and texture even when marinated or sauced. In hot pasta dishes, fregola serves as a delightful alternative to traditional shapes like sea shells, adding a unique touch to your culinary creations. Additionally, it can elevate brothy soups by imparting a satisfying protein-rich element.

How To Cook Fregola Pasta

To cook fregola, you’ll follow the same method you would for cooking other pasta. Just bring a good amount of water to a boil and salt it well, then cook it for about 8 minutes until al dente. If adding to a soup, make sure you give it just enough time to cook before serving so it isn’t mushy. 

Fregola Recipes

Are you unsure where to start? Anytime you are experimenting with a new ingredient, it’s a good idea to learn from someone with experience. Consider exploring cooking classes near you, either in-person or online cooking classes, to learn from seasoned instructors. Let them know your interest in incorporating fregola into your cooking repertoire and you’ll likely find they are more than willing to work it into a class.

If you are a confident cook or you are already comfortable with Israeli couscous, fregola is an easy leap forward. Check out these classic recipes featuring fregola for inspiration.

Fregula Cun Cocciula

Translated as “fregola with clams” from Italian, this dish evokes the flavors of a Mediterranean seafood bouillabaisse. Imagine succulent steamed clams nestled in a spicy broth alongside chewy fregola. Pair this culinary delight with a slice of quality artisan bread for an unforgettable dining experience.

Fregola Citrus Salad

A timeless rendition of fregola shines in a citrus salad. Start by simmering fregola in chicken broth, then toss it with segments of pink and red grapefruit, slices of juicy orange, and slivers of red onion. Allow it to chill, and just before serving, add a generous handful of fresh mint, basil, or dill for a burst of summery flavors.

Mushroom Fregola

Embrace meatless Mondays with a comforting dish of fregola and mushrooms bathed in a fragrant white wine broth. Generously grated Parmesan adds a touch of richness to this vegetarian main course or hearty side dish.

Fregola Soup

One of the best uses for fregola is to bulk up a soup. If you recall the barley found in canned vegetable soup from your childhood, fregola offers a similar texture but with a more flavorful and satisfying bite. Versatile and adaptable, fregola can be incorporated into virtually any broth-based soup to elevate its taste and texture

Is Fregola Healthy?

While fregola is not considered unhealthy, it's important to note that it is a type of pasta, which means it is relatively high in carbohydrates and sugar. As with any food, moderation is key. If you're striving to learn how to start eating healthy, incorporating fregola can be a nutritious alternative to traditional pasta options like linguine or fettuccine, offering a satisfying pasta experience with fewer calories.

Is Fregola Gluten-Free?

Due to its composition of semolina flour, fregola contains gluten and is not suitable for those following a gluten-free diet.

Is Fregola Vegan?

While there may be vegan alternatives resembling fregola or couscous in shape, traditional fregola pasta is typically not vegan as it often contains eggs. It's advisable to check product labels for verification.

Where To Buy Fregola

Fregola can sometimes be challenging to find compared to Israeli couscous or other pasta shapes. Italian grocery stores or wholesale markets are your best bet for sourcing it locally, but if you're unable to find it in-store, purchasing it online is a convenient option.

What Is a Good Substitute for Fregola?

If you need a substitute for fregola, you have a couple of options. Israeli couscous is the closest match to fregola, as they are almost indistinguishable. Israeli couscous features a smoother exterior, which some individuals may prefer. For the best match, consider dry toasting the couscous on low heat until slightly golden before boiling it. 

Another suitable substitute for fregola is orzo, a small, oval-shaped pasta with a similar size and texture. While not identical, orzo can be used in recipes that call for fregola with good results.

Now that you’ve learned what fregola is, you’ll probably want to give it a try. Experimenting with new pasta shapes can be fun, so let your creative juices flow. Got a favorite couscous recipe already? Try substituting fregola so you can get a true feel for the differences. From there, the options are endless.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.