Fregula with Chickpeas, Tomatoes, and Fennel – Nutty, Hearty, and Flavorful

Fregula with Chickpeas, Tomatoes, and Fennel is a comforting and wholesome Mediterranean-inspired dish. Nutty, toasted fregula pasta pairs perfectly with tender chickpeas, sweet tomatoes, and aromatic fennel for a satisfying and flavorful meal. Quick to prepare and full of texture, this dish works well for a weeknight dinner, lunch, or a light, vegetarian-friendly option.

Why You’ll Love This Recipe

Mediterranean Flavors – Fresh fennel, tomatoes, and chickpeas create a vibrant taste.
Nutty & Hearty – Toasted fregula adds a unique texture and depth.
Quick & Easy – Minimal prep for a delicious, wholesome meal.
Vegetarian-Friendly – Protein-packed with chickpeas, satisfying and light.

Ingredients

• 1 cup fregula pasta (toasted Sardinian pasta)
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups cherry tomatoes, halved
• 1 medium fennel bulb, thinly sliced (reserve fronds for garnish)
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp salt
• ¼ tsp black pepper
• 2 ½ cups vegetable broth
• Optional: grated Parmesan or Pecorino cheese for serving

Instructions

1. Sauté Aromatics
   Heat olive oil in a large skillet over medium heat. Add garlic and fennel slices and sauté for 3–4 minutes until softened.
2. Toast the Fregula
   Add fregula to the skillet and stir for 2–3 minutes until lightly toasted and aromatic.
3. Add Liquids and Chickpeas
   Pour in vegetable broth, chickpeas, smoked paprika, salt, and pepper. Stir to combine. Bring to a simmer and cover. Cook for 10–12 minutes, stirring occasionally, until fregula is tender and most of the liquid is absorbed.
4. Add Tomatoes
   Stir in halved cherry tomatoes and cook for another 2–3 minutes until slightly softened but still vibrant.
5. Serve
   Garnish with reserved fennel fronds and, if desired, a sprinkle of grated Parmesan or Pecorino cheese. Serve hot.

Nutritional Information

Calories: ~320
Protein: 12g
Fat: 10g
Carbohydrates: 45g
Sugar: 6g
Fiber: 9g

Tips for Success

• Fennel Fronds – Use fronds as a fresh garnish to enhance flavor and presentation.
• Cherry Tomatoes – Their natural sweetness balances the earthy chickpeas and nutty fregula.
• Adjust Broth – Add more broth if you prefer a slightly saucier consistency.

Why This Recipe Works

The nutty fregula pasta absorbs the flavors of chickpeas, tomatoes, and fennel, creating a balanced and satisfying dish. Aromatic spices and fresh vegetables complement each other, making this meal hearty, flavorful, and perfect for Mediterranean-inspired dining.

Fregula with Chickpeas, Tomatoes, and Fennel is a wholesome, flavorful, and easy-to-make dish. Nutty, hearty, and packed with vibrant vegetables, it’s a satisfying meal that’s perfect for lunch, dinner, or a vegetarian-friendly option any day of the week.