Fregola with Clams

Dairy Free
Health score
16%
Fregola with Clams
45 min.
4
351kcal

Suggestions


Indulge in the delightful flavors of the Mediterranean with our Fregola with Clams, a dish that perfectly balances simplicity and sophistication. This dairy-free recipe is not only a feast for the senses but also a healthy option, clocking in at just 351 calories per serving. Whether you're looking for a side dish, an antipasti, or a light starter, this fregola dish is versatile enough to fit any occasion.

Imagine the aroma of garlic and fresh parsley wafting through your kitchen as you prepare this delectable meal. The fregola, a type of toasted pasta from Sardinia, pairs beautifully with the briny sweetness of littleneck clams, creating a harmonious blend of textures and flavors. The addition of dry white wine and a hint of lemon zest elevates the dish, making it a perfect choice for a cozy dinner or a festive gathering.

Ready in just 45 minutes, this recipe is ideal for both novice cooks and seasoned chefs alike. With its vibrant colors and enticing presentation, Fregola with Clams is sure to impress your guests and leave them asking for seconds. So gather your ingredients, roll up your sleeves, and get ready to savor a taste of the sea with this exquisite dish!

Ingredients

  • 0.5 cup cooking wine dry white
  • 10 ounces fregola 
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves finely chopped
  • servings kosher salt 
  • 0.5 teaspoon lemon zest finely grated
  • 24  littleneck clams scrubbed
  • 0.5 cup olive oil plus more for drizzling
  • teaspoon pepper flakes red crushed

Equipment

  • bowl
  • pot

Directions

  1. Cook fregola in a large pot of boiling saltedwater, stirring occasionally, until veryal dente, 6–8 minutes; drain.
  2. Meanwhile, heat 1/2 cup oil in a Dutchoven or other large heavy pot over medium-highheat.
  3. Add garlic and red pepper flakesand cook, stirring, until fragrant, about30 seconds. Carefully add wine; bring to aboil, reduce heat, and simmer until reducedby half, about 3 minutes.
  4. Add clams, cover, and cook, transferringclams to a bowl as they open (discard anythat do not open), 6–8 minutes.
  5. Add fregolato cooking liquid in pot and cook, stirring,until fregola is tender and sauce is slightlythickened (there should still be plenty ofliquid), about 2 minutes. Return clams topot and cook until warmed through.
  6. Divide fregola and clams among bowls,drizzle with oil, and top with parsley andlemon zest.

Nutrition Facts

Calories351kcal
Protein13.92%
Fat18.47%
Carbs67.61%

Properties

Glycemic Index
36.5
Glycemic Load
21.67
Inflammation Score
-5
Nutrition Score
12.598260848419%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
4.33mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.32mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:350.6kcal
17.53%
Fat:6.69g
10.29%
Saturated Fat:0.98g
6.13%
Carbohydrates:55.06g
18.35%
Net Carbohydrates:52.5g
19.09%
Sugar:2.26g
2.51%
Cholesterol:3.78mg
1.26%
Sodium:216.3mg
9.4%
Alcohol:3.09g
100%
Alcohol %:2.7%
100%
Protein:11.34g
22.68%
Selenium:49µg
70%
Manganese:0.73mg
36.65%
Vitamin K:36.82µg
35.07%
Vitamin B12:1.42µg
23.73%
Phosphorus:169.28mg
16.93%
Copper:0.23mg
11.28%
Magnesium:45.12mg
11.28%
Fiber:2.57g
10.26%
Iron:1.48mg
8.2%
Zinc:1.16mg
7.74%
Vitamin E:1.15mg
7.66%
Vitamin B6:0.15mg
7.41%
Vitamin A:354.79IU
7.1%
Vitamin B3:1.38mg
6.89%
Potassium:212.48mg
6.07%
Vitamin B1:0.07mg
4.89%
Folate:16.94µg
4.24%
Vitamin C:3.45mg
4.19%
Vitamin B5:0.36mg
3.6%
Vitamin B2:0.06mg
3.56%
Calcium:30.13mg
3.01%
Source:Epicurious