Fregola with broad beans, sumac and watercress salad

This vibrant fregola with broad beans, sumac, and watercress salad bursts with fresh spring flavours. Tender broad beans, crisp sugar snaps, and peppery radishes mingle with herb-infused toasted fregola, all dressed in a tangy tomato-sumac dressing. A light yet satisfying dish that sings with seasonal goodness.

This dish scores an A on the Nutri-Scale, thanks to its high vegetable content, heart-healthy olive oil, and fibre-rich legumes. The absence of processed ingredients and emphasis on fresh produce make it a nutritional powerhouse.

Equipment

Amazon Basics Stainless Steel Heavy-Duty Rectangular Cheese Grater, 4-Sided Box Grater With Non-Slip Base, 22.9 cm, Black (Previously AmazonCommercial brand)

£8.64   ---

See details

Ingredients

For the salad

• broad beans 150g, double podded
• runner beans 100g, sliced into 2cm pieces on an angle
• sugar snap peas 100g, halved lengthways
• olive oil 2 tbsp
• fresh parsley 2 tbsp, chopped
• fresh mint 2 tbsp, chopped
• radishes 8, thickly sliced
• salt and black pepper to taste

For the fregola

• toasted fregola 100g
• olive oil 2 tbsp
• lemon ½, juiced
• cracked black pepper pinch

For the tomato dressing

• ripe tomatoes 4, grated
• garlic clove 1, crushed
• sumac 1–2 tsp
• olive oil 3 tbsp
• muscatel vinegar 1 tbsp
• salt and black pepper to taste

To serve

• watercress 100g

Method

Prepare the salad vegetables

1. Bring a large saucepan of salted water to the boil. Add the broad beans, runner beans, and sugar snap peas, then blanch for 2–3 minutes until just tender.
2. Drain and toss the vegetables in olive oil, parsley, and mint. Season with salt and pepper, then set aside.

Cook the fregola

3. Boil the fregola in salted water for 10 minutes until al dente. Drain in a colander, then toss with olive oil, lemon juice, and cracked black pepper.

Make the tomato dressing

4. In a mixing bowl, combine grated tomato flesh, garlic, sumac, olive oil, and muscatel vinegar. Season to taste.

Assemble the dish

5. Mix the fregola with the herbed vegetables. Scatter watercress over the top and drizzle generously with the tomato dressing.

Suggested Wine Pairing

Majestic: Villa Maria Private Bin Sauvignon Blanc

A zesty New Zealand white with vibrant citrus and tropical fruit notes. Its crisp acidity cuts through the richness of the olive oil, while herbal undertones echo the fresh mint and parsley.

Tesco: Finest Marlborough Sauvignon Blanc

Bright gooseberry and lime flavours complement the broad beans and radishes. The wine’s minerality balances the earthiness of sumac, making each bite more refreshing.

Sainsbury’s: Taste the Difference Greco di Tufo

An Italian white with floral aromas and a touch of almond. Its medium body stands up to the fregola, while its subtle spice harmonises with the garlic and sumac dressing.

What can you serve with this

1. Grilled halloumi – Adds a salty contrast to the fresh vegetables.
2. Crusty sourdough – Perfect for mopping up the tomato dressing.
3. Chilled white bean dip – Enhances the protein content for a heartier meal.

Nutri-Score Health Check

This recipe earns an A rating—the healthiest tier—due to its high vegetable content, unsaturated fats from olive oil, and plant-based protein from broad beans. The absence of added sugars or processed ingredients further boosts its nutritional profile.

Positive Factors

• Rich in fibre from broad beans, runner beans, and fregola.
• Packed with vitamins C and K from watercress, radishes, and herbs.
• Heart-healthy fats from olive oil.

Negative Factors

• Moderate sodium content if heavily salted during cooking.

Note: The Nutri-Score is automatically calculated from the ingredients and is intended as a general guide.