Sardinian fregola pasta with a clam sauce
A tasty, nutritious meal.
The protein in the clams and the carbohydrates in the fregola make for an unmistakable flavor and a balanced, sustainable dish.
A Chef Roberto Bassi recipe for SU-EATABLE Life.
Serves four
- Fregola (or giant couscous) – 200 g
- Clams (in shell) – 1 kg
- Tomato paste – 2 tbsp
- Garlic – 2 cloves
- Extra virgin olive oil – 2 tbsp
- Fresh parsley to taste
- Salt to taste
Nutritional information
Per serving: 402 Kcal
Environmental Impact
Per serving:
226 grams CO2 equivalence - carbon footprint
292 litres - water footprint
This recipe’s environmental sustainability level is: Very high.
To remain environmentally sustainable at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal proteins (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Begin with the clams. Rinse them in running water and then leave them to purge in a large bowl of salted water for at least an hour. Rinse them thoroughly once again in running water.
In a large pan, fry the two cloves of slightly pressed unpeeled garlic in extra virgin olive oil for a few minutes with the roughly chopped parsley stalks.
Transfer the clams to the pan so that they open up in the heat, covering the pan with a lid.
When the wedge clams have all opened, remove from the heat and split the shells, keeping the half the clams are attached to on one side.
Pour the liquid from the pan into a bowl and filter it through a fine strainer. Add the tomato paste and heat the sauce for a few minutes.
In the meantime cook the fregola pasta for 8-10 minutes in plenty of boiling salted water.
When it is cooked drain the fregola and toss briefly together with the clams and tomato sauce.
Salt to taste and, if necessary, add a few leaves of freshly chopped parsley.
The Chef’s Advice
To add something fresh and a touch of extra color to your dish, try adding a little grated lemon zest before serving.
Nutritional Advice
The carbohydrates in the fregola and the protein in the clams make this regional recipe a full meal on its own.
Environmental Advice
Choose seasonal ingredients, local or traditional varieties.
Our planet offers us so many delicious raw materials to eat fresh and in season for a lower environmental impact. Mussels and clams are a good very low impact protein source, and when mixed with a grain they form a balanced meal. A vegetable side and some fruit is all you need to finish off your meal.
