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Best Easy Fregola con Arselle Recipe

Name: Best Easy Fregola con Arselle Recipe
Total time: 50 min
Yield: 310 g
Ingredients: fregola (Sardinian toasted pasta) 1.5 cups; small clams (like Manila clams, scrubbed) 2 lbs; dry white wine 0.5 cup; yellow onion (finely chopped) 0.5 cup; celery (finely diced) 0.25 cup; ripe tomato (peeled, seeded, diced) 1 cup; extra virgin olive oil 3 tbsp; flat-leaf parsley (chopped) 0.25 cup; saffron threads 0.25 tsp; sea salt 1 tsp; freshly ground black pepper 0.5 tsp

Toasted Sardinian semolina pearls with tiny clams in a fragrant saffron broth. This high protein mediterranean dish is fresh, elegant, and a family favorite across the island.

Cook 50 min Difficulty NORMAL 370 kcal

#mediterranean #high protein

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Ingredients

Main ingredients

fregola (Sardinian toasted pasta) 1.5 cups
small clams (like Manila clams, scrubbed) 2 lbs
dry white wine 0.5 cup
yellow onion (finely chopped) 0.5 cup
celery (finely diced) 0.25 cup
ripe tomato (peeled, seeded, diced) 1 cup
extra virgin olive oil 3 tbsp
flat-leaf parsley (chopped) 0.25 cup

Seasonings/Sauce

saffron threads 0.25 tsp
sea salt 1 tsp
freshly ground black pepper 0.5 tsp

Nutrition summary

Carbohydrates 52 g 56%

Protein 18 g 20%

Fat 8 g 24%

Serving size 310g

Cooking steps

1

Soak saffron threads in 2 tablespoons hot water; set aside to bloom and release color.
2

Rinse clams under cold water, discarding any with open or broken shells. In a large pot over medium-high heat, add clams and white wine, cover, and steam just until clams open (about 4–6 minutes); transfer clams to a bowl and strain liquid through a fine sieve.
3

In a wide pot, heat olive oil over medium heat. Sauté onion and celery with a pinch of salt until soft and translucent, about 4 minutes. Add diced tomato and cook until pulpy, about 2 minutes more.
4

Add fregola to the pot and toast, stirring, for 2 minutes to deepen its flavor. Pour in the reserved clam broth, saffron (with its water), and enough hot water to cover by 1 inch. Simmer uncovered, stirring occasionally, until fregola is almost tender and most liquid is absorbed (about 12–15 minutes).
5

Add clams (in shells) back to the pot and stir gently. Season with salt and pepper. Simmer 2–3 minutes more, monitoring the liquid so the dish remains brothy but not soupy. Finish with fresh parsley. Serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The central ingredients that define Fregola con Arselle are Sardinian fregola pasta—tiny toasted semolina pearls—and fresh small clams. Their combination, highlighted by saffron and a high-quality olive oil, creates the signature texture and flavor of this celebrated Sardinian dish.

Q. What technique ensures the fregola is perfectly cooked?

To achieve ideal texture, the fregola is toasted first in olive oil, then simmered uncovered in a fragrant clam and saffron broth. Stirring occasionally and monitoring liquid levels ensures the pasta absorbs flavor while remaining al dente, with enough broth for a moist, but not soupy, finish.

Q. How do I prevent the clams from becoming tough or rubbery?

Steam the clams gently at the start, just until the shells open—usually 4-6 minutes—then set aside. Only return them to the pot at the end for a brief reheat so they stay tender and succulent, avoiding overcooking.

Q. How many calories and how much protein are there per serving?

Each serving provides about 370 kcal, with 18g of protein. This makes Fregola con Arselle a high-protein Mediterranean main course, balanced by 52g carbohydrates and 8g fat per serving.

Q. Is this recipe vegetarian or suitable for a Mediterranean diet?

This recipe is not vegetarian due to the inclusion of clams. However, it shines as a Mediterranean dish, featuring extra virgin olive oil, seafood, saffron, and plenty of fresh vegetables and herbs—hallmarks of Mediterranean coastal cuisine.

Best Easy Fregola con Arselle Recipe

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