Fregola salad with black beans, corn, and red pepper

Vegetarian, Soy-Free

2 Servings, 730 Calories/Serving

35 Minutes

Fregola comes from Sardinia, a lightly toasted semolina pasta shaped like small pearls—essentially toasted Israeli couscous. Its nut-like flavor makes it a fun alternative to brown rice. In this Mexican-inspired main-dish salad, it provides a backdrop to savory black beans, fresh corn, and bright bell peppers.


  • 1 cup fregola
  • 1 red bell pepper
  • 5 ounces sunburst squash
  • 2 ears corn
  • 1 to 2 garlic cloves
  • 1 cup black beans
  • 1 lime
  • Fresh cilantro
  • ½ teaspoon Marash chile flakes (optional)
  • 2 ounces queso fresco
  • 1 ounce roasted pumpkin seeds



Cook the fregola

In a pot, combine the fregola with 1½ cups salted water and bring to a boil. Reduce to a simmer, cover, and cook until the fregola are tender and most of the liquid has been absorbed, 10 to 12 minutes. While the fregola cooks, start the vegetables.


Prep the vegetables

  • Remove the ribs and seeds from the red bell pepper; cut the pepper into small pieces.
  • Trim the ends from the squash; cut the squash into ½-inch wedges.
  • Shuck the corn; lay the ears flat and cut the kernels from the cobs.
  • Finely chop the garlic.
  • Rinse the black beans.
  • Zest the lime; juice half and cut the remaining half into wedges.
  • Coarsely chop the cilantro.


Cook the vegetables

In a pan, warm 2 tablespoons oil over medium-high heat until hot but not smoking. Add the pepper, squash, corn, garlic, and as much of the Marash chile flakes as you like. Cook, stirring occasionally, until the vegetables are tender, 4 to 5 minutes. Stir in the black beans and fregola and cook until heated through, 3 to 4 minutes. Remove from the heat and stir in the lime juice and zest, cilantro, queso fresco, and pumpkin seeds. Season to taste with salt and pepper.



Transfer the salad to individual bowls and serve with the lime wedges.

Nutrition per serving: Calories: 730, Protein: 26 g, Total Fat: 25 g, Monounsaturated Fat: 12 g, Polyunsaturated Fat: 2 g, Saturated Fat: 5 g, Cholesterol: 10 mg, Carbohydrates: 103 g, Fiber: 14 g, Added Sugar: 0 g, Sodium: 580 mg
Contains: wheat, milk

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