Fregola with pumpkin and mussels

Name: Fregola with pumpkin and mussels
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 6
Ingredients: Fregola pasta 10.6 oz; Mussels 2.2 lbs; Delica pumpkin 2 cups; Garlic 2 cloves; Parsley 2 tufts; Extra virgin olive oil to taste; Fine salt to taste; Black pepper to taste; Water 1.7 cups; Parsley to taste

it br es de fr

261

Calories per serving

Energy Kcal 261
Carbohydrates g 40.4
of which sugars g 2.2
Protein g 13.8
Fats g 5
of which saturated fat g 0.84
Fiber g 1.6
Cholesterol mg 66
Sodium mg 491

Lactose Free

Difficulty: Easy
Prep time: 15 min
Cook time: 55 min
Serving: 6
Cost: Low

PRESENTATION

Fregola with pumpkin and mussels—seriously good—is all about the Sardinian fregola recipe tradition mixed with those awesome autumn flavors. Really, it’s perfect. This small, round pasta is well-known in Sardinia for soaking up tender sauces, especially when there’s seafood involved. And the sauce? It’s all about balancing the sweet pumpkin with that salty mussel kick, creating something that’s comforting yet kinda special. It is like Sardinian food at its best—mixing sea with garden, much like other dishes in the region, like cuttlefish with artichokes or cod with peppers. The bright orange pumpkin chunks—so vibrant—really pop against the dark mussel shells, giving you those autumn vibes that just make everything feel warm and inviting.

In Sardinia, when the weather cools off, locals love making seafood fregola pasta. It’s perfect for sharing at a big table with family and friends. Fregola with pumpkin and mussels has this slightly chewy texture from the pasta, creamy and moist from the pumpkin, and a tangy sea note. You know, when you scoop up a bowl, you get this earthy fall veggie flavor and that briny taste that only fresh mussels can deliver. Unlike other Italian seafood pastas, this one? It really lets the fregola shine. Every bite feels hearty but light enough to enjoy as a main course or even as a starter. I mean, impressing guests with a Sardinian seafood pasta like this is always a win—people notice how simple ingredients come together so so well. It’s not just an easy fregola recipe; it’s food that makes everyone slow down and savor the mix of golden pumpkin and rich seafood. And look, when autumn rolls around, nothing screams comfort quite like a bowl of fregola sarda with pumpkin, showing off the coast’s love for seasonal, homey food. Whether it’s a casual dinner or a festive gathering, this dish captures the heart of Sardinia’s culinary heritage. Really, it’s a must-try for anyone wanting to explore authentic flavors.

INGREDIENTS

261

Calories per serving

Fregola pasta 10.6 oz (300 g)

Mussels 2.2 lbs (1 kg)

Delica pumpkin 2 cups (650 g)

Garlic 2 cloves

Parsley 2 tufts

Extra virgin olive oil to taste

Fine salt to taste

Black pepper to taste

Water 1.7 cups (400 g)

For Garnishing: Parsley to taste

Preparation

How to prepare Fregola with pumpkin and mussels

To prepare the fregola with pumpkin and mussels, start by cleaning the mussels. First, wash them under running water 1; then, using the back of a knife, remove the encrustations on the shell 2 and, with your hands, detach the byssus, the thread sticking out from the mussels. Then, using a scrubbing pad, clean the shell thoroughly 3, rinsing them under water as you go. Set the mussels aside for a moment and attend to the pumpkin.

Remove the peel with a knife 4 and any seeds or internal filaments. Now cut it first into slices 5 and then into cubes 6.

Sauté a clove of garlic with a splash of oil in a pan, add the pumpkin 7 and let it brown for a few minutes. Meanwhile, in another pan, put garlic, oil, and parsley 8, let it fry as well, then add the mussels 9.

and cover with a lid and let the shells open 10. Once the pumpkin is well browned, pour in 100 ml of water 11 and cook it over medium heat for about ten minutes. Meanwhile, as soon as the mussels have opened 12,

transfer them to a bowl 13, leaving the cooking liquid in the pan, which you should then filter 14 and keep warm. At this point, separate the mussels from the shells, being careful not to burn yourself, leaving some whole for the final decoration 15.

At this point, remove the garlic clove from the pumpkin, pour in the fregola 16 and let it toast 17. Pour the mussel cooking liquid into a saucepan and add 300 ml of water. Put everything on the stove to heat 18.

After a couple of minutes, add the first ladle of mussel broth 19 and continue cooking, adding more broth as needed and adjusting the amount based on the consistency of the preparation. Salt, pepper 20, and stir often. It will take about 20 minutes. When the fregola is cooked, add the mussels 21.

Stir 22 and flavor with chopped parsley 23. Serve the fregola with mussels and pumpkin, decorating with the whole mussels set aside 34!

Preservation

Fregola with pumpkin and mussels can be stored in the refrigerator for up to 2 days.

Advice

Add shrimp, clams, and other seafood delicacies. The addition of fresh mushrooms is also recommended, perfect for a dish that brings sea and garden together!

For the translation of some texts, artificial intelligence tools may have been used.