Fregola with Mussels, Clams, and Chickpeas: A Sardinian Delight
Category: Main Dishes
Servings: 4
Fregola con Cozze, Vongole e Ceci is a traditional Sardinian dish that combines the rich flavors of seafood with the heartiness of chickpeas and the unique texture of fregola, a small, toasted pasta. This comforting dish is perfect for those who love seafood and are looking for a flavorful, yet light, meal. The preparation involves soaking chickpeas overnight, cleaning mussels and clams, and then simmering all the ingredients together in a delicious broth to create a rich, satisfying dish.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Fregola | 250g |
| Mussels (Cozze) | 1kg |
| Clams (Vongole) | 1kg |
| Dried Chickpeas (Ceci secchi) | 150g |
| Water | 2L |
| Celery (Sedano) | ½ stalk |
| Shallot (Scalogno) | 1 |
| Tomato Passata | 40g |
| Fresh Parsley (Prezzemolo) | 4 sprigs |
| Fresh Chili Pepper (Peperoncino) | 1 |
| Garlic | 1 clove |
| Coarse Sea Salt (Sale grosso) | 15g |
| Fine Salt (Sale fino) | To taste |
| White Pepper (Pepe bianco) | To taste |
| Extra Virgin Olive Oil | To taste |
Instructions:
Step 1: Prepare the Chickpeas
Start by soaking the dried chickpeas in water for at least 12 hours, or overnight. This process is essential to ensure they cook properly and soften during the long simmering. Once the chickpeas have rehydrated, drain and set them aside.
Step 2: Clean the Clams
Place the clams in a large bowl of cold water. Gently move the clams around with your hands to help them expel any sand. Change the water and add coarse sea salt, repeating this process until the water runs clear. Alternatively, you can rinse the clams under running water and tap them on a wooden cutting board, checking for sand inside. Discard any clams that remain closed or contain visible sand.
Step 3: Clean the Mussels
Similarly, clean the mussels under cold running water. Use a wire brush or steel wool to scrub away any barnacles or debris from the shells. Remove the “beard” (the fibrous threads on the sides) and discard any mussels that do not close when tapped.
Step 4: Prepare the Flavor Base
Finely chop the parsley, garlic, and shallot. Slice the celery into thin strips. In a large pan, heat a drizzle of olive oil over medium heat. Add the garlic, shallot, and celery, and sauté until fragrant and softened, about 2-3 minutes. This will create the aromatic base for the dish.
Step 5: Cook the Mussels and Clams
Add the cleaned mussels and clams to the pan with the aromatics. Pour in three ladles of water to help the shells open as they steam. Cover the pan and cook for about 5-7 minutes, or until all the shells have opened. Discard any that remain closed. Remove the seafood from the shells and set them aside, keeping the broth to use in the next steps.
Step 6: Make the Broth
Strain the seafood broth through a fine mesh sieve into a large pot. Add the remaining 2 liters of water and bring to a simmer over medium heat.
Step 7: Prepare the Chickpeas
While the broth is heating, finely chop the remaining shallot, celery, and a small piece of fresh chili (to your taste). In a separate pot, heat a little olive oil and sauté the shallot, celery, and chili until they become soft and fragrant, about 3-4 minutes. Add the chickpeas and pour in the seafood broth you prepared earlier, enough to cover the chickpeas completely. Stir in the tomato passata and cook on low heat for about 1 hour and 40 minutes, adding more broth as needed to keep the chickpeas submerged. Stir occasionally to ensure they do not stick to the bottom of the pot.
Step 8: Mash Some Chickpeas
After the chickpeas have cooked and softened, take two tablespoons of the chickpeas and mash them with a fork. This will help thicken the broth and create a creamy consistency for the dish.
Step 9: Add the Fregola
Stir in the fregola and cook on a low flame, adding more broth as needed to keep the mixture moist and soupy. Let it cook for about 10-12 minutes, or until the fregola is tender and has absorbed the flavors of the broth.
Step 10: Add the Mussels and Clams
Once the fregola is cooked, return the shelled mussels and clams to the pan. Stir gently and cook for another 4-5 minutes, allowing the flavors to meld together. The dish should now resemble a thick, hearty seafood soup.
Step 11: Season and Serve
Adjust the seasoning with fine salt, white pepper, and a touch of olive oil. For extra flavor, you can sprinkle some fresh chopped parsley on top. Serve hot, garnished with a little more parsley and a drizzle of olive oil.
Tips for Success:
- Freshness is Key: Since the seafood plays a central role in this dish, use the freshest mussels and clams you can find. They’ll infuse the dish with a rich, briny flavor.
- Chickpea Texture: If you prefer a smoother texture, you can blend part of the chickpeas once they’re cooked. However, leaving some whole will add a nice contrast to the fregola.
- Broth: The key to this dish’s deliciousness lies in the broth. Don’t rush the simmering process; the longer the flavors have to develop, the better the final result will be.
- Fregola: If you can’t find fregola, you can substitute with small couscous or orzo pasta, though the texture will be slightly different.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 27g |
| Carbohydrates | 55g |
| Dietary Fiber | 9g |
| Fat | 12g |
| Saturated Fat | 1g |
| Cholesterol | 15mg |
| Sodium | 800mg |
| Potassium | 800mg |
This Fregola with Mussels, Clams, and Chickpeas is a hearty and satisfying meal perfect for seafood lovers. The combination of fresh mollusks, tender chickpeas, and fregola pasta creates a flavorful, filling dish that’s easy to prepare yet full of complex flavors. Serve it with a side of crusty bread for a complete meal!
