Fregola with Blood Oranges and Sicilian Olives

Vegetarian
Vegan
Dairy Free
Health score
18%
Fregola with Blood Oranges and Sicilian Olives
45 min.
6
234kcal

Suggestions

Ingredients

  • small blood oranges 
  • tablespoons capers drained
  • 0.5 pound fregola 
  • tablespoons juice of lemon fresh
  • tablespoon olive oil extra-virgin
  • ounces sicilian olives green pitted cut into slivers
  • servings orange zest shredded for garnish
  • 0.3 cup onion red finely chopped
  • servings salt and pepper white freshly ground

Equipment

  • bowl
  • sauce pan
  • knife
  • colander

Directions

  1. Cook the fregola in a medium saucepan of boiling salted water until al dente, 8 to 9 minutes.
  2. Drain well in a colander, shaking off the excess water.
  3. Let stand for 15 minutes, shaking the colander occasionally to dry the grains.
  4. In a large bowl, toss the olives with the onion, capers, lemon juice and olive oil.
  5. Add the fregola and toss to coat.
  6. Using a sharp knife, peel the oranges, removing all of the bitter white pith. Working over the bowl, cut in between the membranes to release the sections. Squeeze the juice from the membranes into the salad, season with salt and white pepper and let stand for 10 minutes to blend the flavors. Scatter the orange zest over the top and serve.
  7. Make Ahead: The salad can be prepared through Step 2 and refrigerated for up to 4 hours.

Nutrition Facts

Calories234kcal
Protein10.26%
Fat22.42%
Carbs67.32%

Properties

Glycemic Index
18.58
Glycemic Load
13.45
Inflammation Score
-6
Nutrition Score
10.034347762232%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
13.8mg
Naringenin
7.42mg
Luteolin
0.2mg
Isorhamnetin
0.45mg
Kaempferol
3.62mg
Myricetin
0.08mg
Quercetin
6.64mg

Nutrients percent of daily need

Calories:233.66kcal
11.68%
Fat:5.96g
9.17%
Saturated Fat:0.84g
5.28%
Carbohydrates:40.29g
13.43%
Net Carbohydrates:35.26g
12.82%
Sugar:6.11g
6.79%
Cholesterol:0mg
0%
Sodium:371.86mg
16.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.14g
12.28%
Vitamin C:44.98mg
54.53%
Selenium:24.56µg
35.09%
Manganese:0.46mg
22.94%
Fiber:5.03g
20.13%
Copper:0.2mg
9.85%
Phosphorus:88.2mg
8.82%
Magnesium:33.42mg
8.36%
Vitamin E:1.25mg
8.31%
Folate:28.87µg
7.22%
Vitamin B1:0.1mg
6.69%
Calcium:65.02mg
6.5%
Potassium:225.23mg
6.44%
Vitamin B6:0.13mg
6.25%
Iron:1.09mg
6.08%
Vitamin B3:0.97mg
4.84%
Vitamin A:236.83IU
4.74%
Zinc:0.65mg
4.35%
Vitamin B2:0.06mg
3.73%
Vitamin B5:0.36mg
3.64%
Vitamin K:2.4µg
2.28%
Source:My Recipes