This Herb & Veggie Fregola recipe is an easy vegan dinner that’s packed with flavour and nutrition! You’ll love the nutty, chewy fregola, which is a little bit like pearl couscous.
What do your everyday vegan dinners look like? Maybe you have pasta once a week, vegan pizza on Fridays, and you can’t forget about Taco Tuesday. It’s easy to slide into a comfortable routine and make the same types of dishes over and over, isn’t it? Well, friends, I’m here to shake things up with this Herb & Veggie Fregola!
What Is Fregola?
Fregola is a type of pasta made from tiny balls of semolina dough. It is often cooked similarly to couscous and it has a slightly chewy texture, with a flavour that’s earthy and nutty.
Fregola (sometimes also known as fregola sarda), hails from the Italian island of Sardinia. It’s quite similar in appearance to pearl couscous, but because it’s made by hand, the shape is more irregular. And, unlike couscous, it’s toasted in an oven, which makes it taste even better.
Just like couscous and pasta, fregola can be combined with a variety of other ingredients to make all kinds of different dishes, from light summer salads to hearty winter stews. It can be used in soups, pasta dishes, and even risottos, and it can be boiled in water like pasta or cooked like rice or couscous.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Olive oil
- Red onion – I like red onion in this fregola recipe, but you can certainly substitute another type of onion or shallots instead.
- Asparagus – Asparagus not in season? Green beans are a perfect substitute.
- Corn niblets
- Garlic
- Fresh thyme – This dish is all about the fresh herbs! I don’t recommend substituting dried.
- Fresh oregano
- Fregola
- Vegetable stock – Use store-bought or make your own vegetable stock .
- Salt
- Black pepper
- Vegan butter – Can’t find vegan butter at your grocery store? Here’s how to make vegan butter at home. You can also substitute a good extra-virgin olive oil.
- Chives
- Cherry tomatoes – Grape tomatoes work too!
- Lemon
What Can I Use Instead of Fregola?
Pearl couscous or a small pasta, like orzo, can be substituted for the fregola if you’re unable to find it locally or order it online. Toasting it in the skillet, as we do in this recipe, will mimic some of the toasty fregola flavour.
How to Make Herb & Veggie Fregola
This is the kind of effortless weeknight dinner you’ll find yourself making again and again. Here’s what you’ll need to do.
Warm the oil. Add the oil to a large sauté pan set over medium heat.
Cook the vegetables. Stir in the onions, asparagus, and corn. Sauté for 5 minutes, or until softened, stirring frequently.
Add the next 3 ingredients. Add the garlic, thyme, and oregano to the vegetables. Cook for another 1 to 2 minutes, or until fragrant, stirring constantly.
Toast the fregola. Add the fregola to the pan and stir constantly for 5 minutes, until it’s nicely toasted.
Pour in the stock. Add the vegetable stock to the pan, along with half of the salt. Bring to a boil and cook for about 10 minutes, or until the fregola is cooked al dente.
Add the tomatoes. Stir in the cherry tomatoes; cook for another 2 to 3 minutes, or until the tomatoes are softened and warmed through.
Finish. Remove from heat. Stir in the remaining salt, along with the black pepper, chives, lemon juice, and vegan butter. Garnish with vegan parmesan cheese and serve.
Tips for Success
As you can see, making fregola is as easy as making pasta or rice! Still, here are some quick tips to help you make sure it turns out perfect .
- Don’t let the fregola burn! Make sure you stir the fregola constantly while toasting it to keep it from burning. As soon as you notice that it’s nicely browned and smells toasty, add the broth.
- Remove the sprigs of herbs before serving. To make it easier, you can tie them together with a small piece of kitchen twine.
- Cook until the stock is absorbed. The fregola shouldn’t be soupy; as you can see from the photos, the liquid thickens to form a lovely sauce for the fregola and veggies.
Variations
In the mood for switching things up? Well, you’re in luck because this is the perfect recipe for that!
- Use vegetables that are in season or that you have on hand in the fridge. Stir in a few handfuls of baby spinach, swap the asparagus for mushrooms—fregola is highly adaptable!
- To add a bit of richness and creaminess, stir in some vegan cream or coconut milk at the end.
- Try swapping the fresh herbs for savory spices like cumin, or add some nutritional yeast for a cheesy flavour.
How to Store
Store Herb & Veggie Fregola in an airtight container in the refrigerator for up to 4 days. To reheat, simply add a few tablespoons of water or stock and heat it in the microwave or on the stovetop until warmed through. The added liquid will help loosen it up a bit.
Can I Freeze This Recipe?
Yes, you can freeze this fregola recipe. To do so, store in an airtight container or freezer-safe bag for up to 3 months. When ready to reheat, simply thaw the fregola in the refrigerator before heating it on the stovetop or microwave according to the instructions above.
Ingredients
- 2 tablespoons olive oil
- ¾ red onion , 82 grams, diced
- 10 stalks asparagus , 200 grams, cut into 1 1⁄2” pieces
- ½ cup corn niblets , 75 grams
- 3 cloves garlic , minced
- 3 sprigs fresh thyme
- 5-6 fresh oregano leaves
- 1 ½ cups fregola , 300 grams
- 3 ½ cups vegetable stock , 875 ml
- 1 ½ teaspoons salt , divided
- ½ teaspoon black pepper
- 2 tablespoons vegan butter
- 1 small bunch chives , 5 grams, finely chopped
- 1 cup cherry tomatoes , 124 grams, cut in half
- juice from 1 lemon
Instructions
- Add oil to a large saute pan over medium heat.
- Add the onions, asparagus and corn. Sauté for 5 minutes stirring frequently.
- Add the garlic, thyme and oregano. Cook for another 1-2 minutes stirring constantly.
- Add the fregola to the pot. Toast it for 5 minutes, stirring constantly to prevent burning.
- Add the vegetable stock to the pot and half of the salt. Bring to a boil and cook, stirring gently for 10 minutes or until the pasta is cooked al dente.
- Stir in the cut tomatoes and cook for another 2-3 minutes until the tomatoes are wilted and warmed through.
- Remove from heat. Stir in the remaining salt, black pepper, chives, lemon juice and vegan butter.
- Garnish with vegan parmesan cheese and serve immediately.
Notes
Herb & Veggie Fregola
Ingredients
- 2 tablespoons olive oil
- ¾ red onion 82 grams, diced
- 10 stalks asparagus 200 grams, cut into 1 1⁄2” pieces
- ½ cup corn niblets 75 grams
- 3 cloves garlic minced
- 3 sprigs fresh thyme
- 5-6 fresh oregano leaves
- 1 ½ cups fregola 300 grams
- 3 ½ cups vegetable stock 875 ml
- 1 ½ teaspoons salt divided
- ½ teaspoon black pepper
- 2 tablespoons vegan butter
- 1 small bunch chives 5 grams, finely chopped
- 1 cup cherry tomatoes 124 grams, cut in half
- juice from 1 lemon
Instructions
- Add oil to a large saute pan over medium heat.
- Add the onions, asparagus and corn. Sauté for 5 minutes stirring frequently.
- Add the garlic, thyme and oregano. Cook for another 1-2 minutes stirring constantly.
- Add the fregola to the pot. Toast it for 5 minutes, stirring constantly to prevent burning.
- Add the vegetable stock to the pot and half of the salt. Bring to a boil and cook, stirring gently for 10 minutes or until the pasta is cooked al dente.
- Stir in the cut tomatoes and cook for another 2-3 minutes until the tomatoes are wilted and warmed through.
- Remove from heat. Stir in the remaining salt, black pepper, chives, lemon juice and vegan butter.
- Garnish with vegan parmesan cheese and serve immediately.
Notes
Nutrition
Herb & Veggie Fregola https://jessicainthekitchen.com/herb-veggie-fregola/ February 28, 2023
This vegan whipped feta dip is creamy, tangy, loaded with herbs and spices, and perfect for dipping all the things!
We live in the golden age of vegan cheeses, friends. Not too long ago, your options for vegan cheese were plasticky orange slices and maybe some bags of shredded faux-cheddar if you were lucky. Now, just about every popular cheese has a widely available vegan version, so it’s easier than ever to remake all your old favourite dairy-based creations. Like this vegan whipped feta dip!
I used to make a version of this whipped feta dip before going vegan, and now that I can easily find vegan feta at the grocery store, it’s a staple in my house again. It has the absolute best texture—so soft and creamy—and it’s full of big, bold flavours from tangy, salty vegan feta to Mediterranean-inspired herbs and spices. It all comes together to form the most perfect snack.
If you’re a cheese lover, you will love this recipe. Even if you aren’t, you’ll love this recipe. Basically, you’re going to want to keep vegan whipped feta dip on hand in the fridge at all times!
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Vegan ricotta or vegan cream cheese – Vegan ricotta will give you a lighter texture, while vegan cream cheese will be thicker and creamier.
- Vegan feta cheese – I love the one from Trader Joe’s and Follow Your Heart crumbles.
- Ground black pepper
- Garlic powder
- Italian seasoning or other dried herbs – Or substitute 1 tablespoon of fresh herbs.
- Sea salt
- Crushed red pepper flakes – Feel free to use less for a milder vegan whipped feta.
- Olive oil – You’ll need some for the dip and some for drizzling as a garnish. This is a good time to break out your best bottle of extra-virgin olive oil—the kind that’s fragrant and fruity.
- Lemon zest
- Agave nectar or maple syrup – These are optional; they’ll help balance the pungent feta flavour.
What Is Vegan Feta Made From?
Homemade vegan feta is typically made from soy (i.e., tofu) or nuts, while commercial vegan feta is usually made with potato starch and other ingredients for flavour and texture.
How to Make Vegan Whipped Feta Dip
You’ll see that there’s not much to this recipe—which means you can make it all the time! Here’s what you’ll need to do.
Process the ingredients. Blend all of the ingredients in a food processor for about 4 minutes, using a spatula to scrape down the sides every 2 minutes to ensure a smooth consistency.
Garnish. Spoon the vegan whipped feta into a serving bowl, then drizzle with extra olive oil on top.
What to Serve With Vegan Whipped Feta
I like to serve this dip with garlic pita chips , but other types of chips and crackers are delicious too! You can spread it onto slices of crusty bread or toast, or use it as a dip for radishes, cucumbers, grape tomatoes, carrots, and other veggies. It’s also delicious spread onto pita bread (or vegan garlic naan !) as a base for a vegan falafel wrap.
Tips for Success
These simple tips will help you make sure your vegan whipped feta dip turns out perfect!
- Taste and adjust the seasoning as needed. You may want to add a pinch more salt, pepper, or garlic powder for maximum flavour.
- Make sure you’re blending for long enough. You want your dip to be soft and creamy, not grainy.
- Don’t be afraid to add more oil. Depending on the types of cheeses you use, you may need to add a little extra oil for a rich, creamy texture.
Variations
This is a great starting point for vegan whipped feta, but once you get the hang of it, feel free to experiment with different flavours and seasonings. A few ideas:
- Add some roasted red peppers, roasted garlic , or sun-dried tomatoes to the top before serving.
- Swap out the Italian herbs for za’atar, a Middle Eastern blend of spices.
- Add a pinch of smoked paprika for smoky flavour.
- Top with toasted pine nuts and chopped olives for some Mediterranean flair.
How to Store Leftovers
Leftovers will keep in the fridge for up to a week. Just be sure to store it in an airtight container and don’t forget to give it a good stir before each use.
Can This Recipe Be Frozen?
Yes, you can freeze this vegan whipped feta dip! Transfer it into a freezer-safe container and store for up to 3 months. Thaw the dip in the refrigerator overnight before serving.
More Vegan Dips and Spreads
- Vegan Spinach Artichoke Dip
- Thai Peanut Sauce
- Roasted Garlic White Bean Dip (Vegan, Ridiculously Yummy)
- Perfect Homemade Hummus
Ingredients
- ½ cup vegan ricotta cheese , or vegan cream cheese
- 1 (8 ounce) brick vegan cubed feta cheese , I love the one from Trader Joe’s and Follow Your Heart crumbles
- 1 teaspoon ground black pepper
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning , or other dried herb or 1 tablespoon fresh herbs
- ¼ to ½ teaspoon sea salt
- 1 teaspoon crushed red pepper flakes
- 1 tablespoon olive oil
- Zest of 1 lemon , about 1 teaspoon
- Olive oil , for drizzling
- Agave syrup , or maple syrup to balance flavours, optional
Instructions
- Blend all the ingredients together in a food processor for 4 minutes, scraping down the sides every 2 minutes with a spatula when off to incorporate all ingredients.
- Spoon into a bowl and drizzle with extra olive oil on top. Eat with garlic pita chips or any other crackers or chips.
