Mediterranean Fregola Salad with Olive Relish

What is Mediterranean Fregola Salad?

The Mediterranean fregola salad is a delightful and refreshing dish that brings together a harmony of flavors and textures, rooted deeply in Italian and Mediterranean cuisine. At its core, it features fregola, a unique toasted pasta from Sardinia, which gives the salad a pleasantly nutty and chewy texture. Combined with a vibrant olive relish, juicy cherry tomatoes, creamy chickpeas, and peppery arugula, this salad becomes a complete, satisfying meal bursting with color and character.

What sets this salad apart is its balance—the earthy fregola acts as a grounding base, while the tangy, briny olive relish lifts the dish with a Mediterranean zing. It’s not just a salad; it’s a celebration of textures: chewy, crisp, creamy, and juicy. Whether you enjoy it as a main course or a flavorful side, this fregola couscous salad is a showstopper on any table.

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Origin of the Mediterranean Fregola Salad

The origins of the Mediterranean fregola salad are rooted in Sardinian cuisine, an island region of Italy with strong Mediterranean influences. Fregola, also known as fregula, is a traditional Sardinian pasta made from semolina dough rolled into tiny balls and toasted to achieve its signature texture and golden color.

In the Mediterranean, salads aren’t just leafy greens. They are hearty, often grain-based, and packed with protein and flavor. This fregola pasta salad draws inspiration from the regional habits of mixing grains or pasta with seasonal vegetables, olives, herbs, and legumes, all dressed in olive oil and vinegar or citrus juice.

While this specific recipe, inspired by Giada De Laurentiis, is a modern twist on the traditional grain salads of the region, it retains the authentic Mediterranean spirit through its ingredients: olives, capers, garlic, citrus, and fresh herbs. It’s a beautiful example of how traditional elements can be reimagined in a contemporary, delicious way.

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Ingredients (Serves 6) for Mediterranean fregola salad

For the Olive Relish:

• ½ small shallot, thinly sliced and soaked in water for 15 minutes
• ¾ cup pitted Castelvetrano olives
• 1 tbsp drained capers
• 1 small garlic clove, grated
• Zest and juice of 1 small orange
• 1½ tbsp extra-virgin olive oil
• 1½ tbsp red wine vinegar
• ½ tbsp chopped fresh oregano
• ¼ tsp kosher salt

For the Salad:

• 1½ cups fregola (or Israeli couscous if unavailable)
• 1 tsp kosher salt
• 1 (15 oz) can chickpeas, drained and rinsed
• 1½ cups halved cherry tomatoes (red and yellow for color contrast)
• 2 cups baby arugula
• ¼ cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• Freshly ground black pepper, to taste

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Step-by-Step Directions & Preparation Method For Mediterranean couscous salad

1. Prepare the Olive Relish

This olive relish is the flavor backbone of your salad.

• Drain the soaked shallot.
• In a food processor, pulse the shallot, Castelvetrano olives, and capers until finely chopped. Be careful not to over-process—you want a coarse texture, not a paste.
• Transfer the mixture to a bowl. Stir in the grated garlic, orange zest and juice, extra-virgin olive oil, red wine vinegar, fresh oregano, and kosher salt.
• Mix well and refrigerate until ready to use. This can be made up to a day in advance.

2. Cook the Fregola

• Bring a pot of salted water to a boil.
• Add fregola and cook until tender, about 12–15 minutes.
• Drain well and while still warm, toss it with ½ cup of the olive relish.
• Let it cool slightly for about 15 minutes.

3. Assemble the Salad

• In a large mixing bowl, combine the drained chickpeas, halved cherry tomatoes, arugula, olive oil, red wine vinegar, and the remaining olive relish.
• Gently fold this mixture into the cooled fregola.
• Season with freshly ground black pepper and additional salt, if desired.

Serve at room temperature or slightly chilled. This Mediterranean couscous salad only gets better as it sits, allowing the flavors to meld.

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Variations of Mediterranean Fregola Salad

This salad is versatile and welcomes creative substitutions and additions. Here are some tasty ideas:

1. Add Protein

• Grilled chicken, shrimp, or salmon can turn this into a full protein-packed meal.
• For a vegetarian boost, try adding cubed feta cheese or toasted pine nuts.

2. Change the Greens

• Instead of arugula, use baby spinach, massaged kale, or even fresh basil leaves for a twist.

3. Spice it Up

• Add a pinch of crushed red pepper flakes or Aleppo pepper for a gentle kick.
• Toss in a handful of sun-dried tomatoes or roasted red peppers.

4. Use Different Citrus

• Swap the orange juice and zest for lemon or lime to change the flavor profile subtly.

5. Grain Substitutes

• No fregola? Use Israeli couscous, farro, or quinoa. These all carry the relish and veggies beautifully.

The heart of this salad is its bright, Mediterranean flavor profile, so keep the base and play around with complementary ingredients.

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Frequently Asked Questions (FAQs) About Mediterranean fregola salad

What is fregola?

Fregola, also known as fregula, is a toasted pasta from Sardinia. It’s made from semolina dough rolled into small balls and toasted, giving it a nutty flavor and chewy texture. It’s a perfect base for salads, soups, and side dishes.

Can I make Mediterranean fregola salad ahead of time?

Absolutely! In fact, this salad tastes even better after a few hours as the flavors meld together. Store it in an airtight container in the refrigerator for up to 3 days.

What if I can’t find Castelvetrano olives?

You can substitute them with Manzanilla, Kalamata, or green Cerignola olives. Just make sure to pit them and adjust for saltiness.

Is this salad vegan?

Yes! The base recipe for Mediterranean fregola salad is naturally vegan and dairy-free.

How should I serve this salad?

Serve it as a main dish, a picnic item, a side for grilled meats, or part of a Mediterranean mezze platter. It’s excellent at room temperature, making it ideal for gatherings.

Can I use canned chickpeas?

Yes, canned chickpeas work perfectly. Just be sure to drain and rinse them well before using.

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Conclusion

This Mediterranean fregola salad with olive relish is more than just a dish—it’s an experience. With its vibrant colors, bold flavors, and delightful textures, it’s the perfect representation of Mediterranean cuisine. Whether you’re hosting a summer picnic, preparing a weeknight dinner, or simply craving something wholesome and refreshing, this salad delivers on all fronts. Its flexibility, ease of preparation, and nutrient-rich ingredients make it a must-try for anyone looking to bring bold and balanced flavors into their kitchen.

Don’t be surprised if it becomes a staple in your recipe rotation. After all, who can resist a fregola couscous salad that tastes like sunshine in every bite?

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