Fregola Salad with Olive Relish & Chickpeas – Hearty, Zesty & Mediterranean-Inspired

This Fregola Salad with Olive Relish & Chickpeas is a bold and refreshing dish inspired by the vibrant flavors of the Mediterranean. Combining nutty fregola pasta with a briny olive relish, tender chickpeas, and bright citrus notes, this salad is anything but ordinary. It’s a perfect make-ahead dish for picnics, potlucks, or healthy weekday lunches. Packed with protein, fiber, and flavor, it’s a salad that satisfies like a meal. Whether served warm, chilled, or at room temperature, it brings a unique twist to the table that’s both comforting and exciting.

Why You’ll Love This Fregola Salad

If you’re looking for a salad that’s filling, flavorful, and totally unique, this one checks all the boxes. Fregola, a toasted pearl-shaped pasta from Sardinia, adds a pleasantly chewy texture that’s different from typical grains. The olive relish brings a punchy, briny contrast, while chickpeas offer creaminess and plant-based protein. Tossed with fresh herbs, lemon, and a drizzle of olive oil, this dish is earthy, tangy, and incredibly satisfying. It’s naturally vegetarian, easy to adapt, and perfect for batch prepping ahead of time.

Ingredients – What You’ll Need

The beauty of this salad lies in the harmony of simple, wholesome ingredients that pack a flavorful punch. The components are easy to find in most grocery stores, and you can customize the recipe based on what you have on hand. Here’s what you’ll need:

1 ½ cups fregola (or pearl couscous)
1 can (15 oz) chickpeas, drained and rinsed
½ cup green olives, pitted and chopped
¼ cup kalamata olives, chopped
1 small shallot, minced
Zest and juice of 1 lemon
2 tablespoons red wine vinegar
3 tablespoons olive oil
½ cup fresh parsley, chopped
¼ cup fresh mint (optional), chopped
Salt and pepper, to taste
Optional: crumbled feta or shaved parmesan

How to Make Fregola Salad – Step-by-Step

Making this fregola salad is refreshingly simple, yet the final dish feels gourmet. With just one pot to boil the fregola and a quick mix of pantry-friendly ingredients, this recipe is ideal for both weeknight dinners and easy entertaining. The flavors come together effortlessly as the fregola absorbs the brightness of lemon, herbs, and briny olive relish. Here’s how to bring it all together, step by step.

Cook the fregola: Bring a pot of salted water to a boil and cook the fregola for 8–10 minutes, or until al dente. Drain and set aside to cool slightly.
Prepare the relish: In a bowl, combine the chopped olives, shallot, lemon zest, and juice. Add red wine vinegar and olive oil. Stir well to combine.
Mix the salad: In a large mixing bowl, toss together the cooked fregola, chickpeas, olive relish, chopped herbs, salt, and pepper. Mix until everything is well coated.
Chill and serve: Let the salad sit for 15–20 minutes (or longer) to allow the flavors to develop. Serve chilled or at room temperature. Top with optional cheese if desired.

Why Fregola is the Star

Fregola is not your everyday pasta—it’s toasted, nutty, and uniquely textured, giving this salad both body and depth. Unlike softer grains or couscous, fregola holds its shape beautifully and provides a satisfying chew that makes the dish feel more substantial. It absorbs dressings without turning mushy, making it perfect for make-ahead meals or outdoor spreads.

Make It Kid-Friendly

While olives and shallots may have strong flavors for some kids, this salad can be easily adapted. Try using milder olives, skipping the raw shallot, or replacing the olive relish with a simple lemon and herb dressing. Kids often enjoy the texture of fregola and the chickpeas’ creamy bite—especially when served warm with a bit of cheese.

Chef’s Tips for a Perfect Salad

To get the best results from this Mediterranean-inspired dish, a few simple techniques go a long way. From cooking the fregola to just the right texture to balancing flavors with lemon and olive oil, these chef-approved tips ensure your salad comes out delicious every time. These tricks also make it easy to customize the dish to your preferences.

Cook fregola just until al dente—overcooking can lead to a mushy texture.
Let the salad rest for at least 15 minutes before serving to allow the flavors to meld.
Use high-quality olive oil and fresh lemon juice for the best taste.
Add nuts like toasted pine nuts or almonds for extra crunch.
Store any leftovers in the fridge for up to 3 days—it gets even better with time!

Healthier Alternatives

This fregola salad is already packed with wholesome ingredients, but if you’re looking to make it even lighter or adjust it to fit dietary needs, there are several easy swaps to consider. Whether you’re aiming to reduce carbs, add more greens, or make it gluten-free, these healthier alternatives keep the salad vibrant and satisfying without sacrificing flavor.

Use whole wheat pearl couscous or quinoa for added fiber.
Skip cheese to keep it dairy-free or vegan.
Reduce the sodium in the olives slightly.
Add fresh veggies like diced cucumber or cherry tomatoes for more crunch and nutrition.

What to Serve with Fregola Salad

Thanks to its bold, Mediterranean flavors, this salad pairs beautifully with a variety of main dishes and sides. Whether you’re planning a casual lunch, picnic spread, or a sit-down dinner, it complements everything from grilled proteins to crusty bread and seasonal vegetables. Here are some delicious ways to round out your meal and make it truly complete.

Grilled lemon chicken or shrimp
Roasted vegetables like zucchini or eggplant
Pita bread and hummus
Greek yogurt with herbs
A crisp white wine or citrusy sparkling mocktail

Final Thoughts – Your New Go-To Mediterranean Salad

Fregola Salad with Olive Relish & Chickpeas is more than just a side dish—it’s a bold, satisfying, and endlessly adaptable recipe that brings Mediterranean flavors to any table. Whether you’re planning a healthy lunch, prepping meals ahead, or entertaining guests, this salad delivers big on taste, texture, and color. Pin it for later, share it with friends, and make it your go-to grain salad whenever you need something fresh, hearty, and full of personality.

FAQs

Fregola is a toasted pearl pasta from Sardinia, similar to Israeli couscous but with a nuttier flavor. If you can’t find fregola, you can substitute it with Israeli couscous, orzo, quinoa, or even farro for a different texture.

Yes! This salad actually tastes better after a few hours as the flavors meld. You can make it up to a day in advance—just store it in an airtight container in the fridge and give it a fresh toss before serving.

As written, the recipe is vegan, but not gluten-free due to fregola. To make it gluten-free, swap the fregola with a grain like quinoa, millet, or gluten-free couscous.

This salad will stay fresh for up to 3 days when stored properly in the refrigerator. It’s a great make-ahead option for lunches or meal prep.

You can easily bulk up this salad with grilled chicken, tuna, shrimp, or even hard-boiled eggs. For a plant-based option, add more chickpeas or toss in roasted tofu.