Fregola With Asparagus, Tomatoes and Arugula

May 10, 2023May 10, 20230 16
Fregola With Asparagus, Tomatoes and Arugula - A hearty, healthy and easy Italian recipe!
in Main

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups fregola sarda
1/2 cup finely chopped onion
2 tablespoons olive oil
5 ripe plum tomatoes , chopped
4 1/4 cups chicken broth or 4 1/4 cups vegetable broth , heated
1 lemon , juice of
1 tablespoon grated lemon zest
1 1/2 cups asparagus , cut into 1 inch pieces
2 cups fresh arugula , washed , dried , and chopped
salt & pepper , to taste
1 dash red pepper flakes , to taste
freshly shaved parmesan cheese , to serve

Nutrision Information

Servings Per Recipe
4
Calories
425
Sugar
4g
Fat
12g
Fregola With Asparagus, Tomatoes and Arugula is an authentic Italian dish that originates from the island of Sardinia. It is a hearty and healthy one-pot meal that is easy to make and perfect for a quick weeknight dinner or a satisfying lunch. Fregola is a type of pasta that resembles large couscous grains and has a nutty, slightly toasted flavor. It is often used in Mediterranean cuisine and pairs well with a variety of ingredients. In this recipe, the fregola is combined with fresh asparagus, ripe plum tomatoes and peppery arugula to create a delicious and nutritious dish that is both satisfying and healthy.

Instructions

1.In a large saucepan, sauté onion in olive oil until translucent.
2.Stir in fregola sarda and continue cooking for 2-3 minutes, until lightly toasted.
3.Add chopped tomatoes and stir for 1-2 minutes, until slightly softened.
4.Add heated broth, lemon juice and grated lemon zest. Bring to boil, reduce heat and simmer for 10-15 minutes.
5.Meanwhile, blanch asparagus in a separate pan of boiling water for 2-3 minutes. Drain and add to the fregola mixture.
6.Once the broth has been absorbed and the fregola is tender, add chopped arugula, salt, pepper and red pepper flakes. Stir gently until wilted and fragrant.
7.Serve hot with freshly shaved parmesan cheese on top.

PROS

Fregola With Asparagus, Tomatoes and Arugula is a quick and easy Italian dish with hearty flavors that will satisfy any craving.
This recipe is high in fiber and protein, gluten-free, low in fat and perfect for a vegetarian or vegan diet.
It’s also easy to customize with your favorite vegetables and herbs.

CONS

The only downside to this recipe is that the fregola sarda may not be readily available in your local grocery store and may need to be ordered online.
It can also be a little expensive compared to regular pasta.
Lastly, if you’re not a fan of arugula or asparagus, it may not be the recipe for you.

HEALTH & BENEFITS

This recipe is a great source of dietary fiber, which can help to aid in digestion and regulate blood sugar levels. The asparagus is packed with vitamins and minerals, including folate, vitamin C and vitamin K, which can help to reduce inflammation in the body. Arugula is also loaded with antioxidants and essential vitamins, such as vitamin A, vitamin C and vitamin K, which can contribute to overall good health.

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