Fregola Salad with Broccoli and Cipollini Onions

Fregola Salad with Broccoli and Cipollini Onions might be a good recipe to expand your salad recipe box. This recipe makes 4 servings with 1034 calories, 30g of protein, and 45g of fat each. For $3.75 per serving, this recipe covers 35% of your daily requirements of vitamins and minerals. 9 people found this recipe to be yummy and satisfying. A mixture of kosher salt, broccoli, canned cannellini beans, and a handful of other ingredients are all it takes to make this recipe so yummy. From preparation to the plate, this recipe takes approximately 55 minutes. It is brought to you by Foodnetwork. All things considered, we decided this recipe deserves a spoonacular score of 86%. This score is awesome. Similar recipes are Roasted Cipollini Onions, Sauteed Cipollini Onions, and Fregola with Charred Onions and Roasted Cherry Tomatoes.

Servings: 4

Preparation duration: 25 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 1/4 teaspoons freshly ground black pepper, divided

1 pound broccoli, cut into small florets

1 (15-ounce) can cannellini beans, rinsed and drained

1 cup (about 1 ounce) chopped fresh chives

3 cloves garlic, minced

2 tablespoons honey

1 pound fregola or orzo pasta, or Israeli couscous

3 1/2 teaspoons kosher salt, divided

Kosher salt and freshly ground black pepper

2 large lemons, zested and juiced

1/4 cup extra-virgin olive oil

1/2 cup extra-virgin olive oil

1/2 cup grated Parmesan

1/3 cup water

2 cups (about 10 ounces) cipollini onions, peeled and halved, or quartered if large

Equipment:

pot

sauce pan

bowl

wooden spoon

frying pan

whisk

Cooking instruction summary:

For the salad: Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and place in a large serving bowl. In a medium saucepan, heat the oil over medium-high heat. Add the onions and season with a pinch of salt and pepper. Cook, stirring occasionally until golden and tender, about 10 minutes. Add the garlic and cook for 30 seconds until aromatic. Add the broccoli and saute for 1 minute. Add the water and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Cover the pan and cook until the broccoli is tender, about 4 minutes. Add the beans and cook for 1 minute until warmed through. Transfer the onion mixture to the serving bowl. Add the Parmesan cheese and toss with the fregola. For the dressing: In a small bowl, combine the lemon zest, lemon juice, olive oil, honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Whisk until smooth. Stir in the chives. Pour the dressing over the fregola and toss well until coated. Season with the remaining 3 teaspoons of salt and 1 teaspoon pepper and serve.

 

Step by step:


1. For the salad: Bring a large pot of salted water to a boil over high heat.

2. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes.

3. Drain and place in a large serving bowl. In a medium saucepan, heat the oil over medium-high heat.

4. Add the onions and season with a pinch of salt and pepper. Cook, stirring occasionally until golden and tender, about 10 minutes.

5. Add the garlic and cook for 30 seconds until aromatic.

6. Add the broccoli and saute for 1 minute.

7. Add the water and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Cover the pan and cook until the broccoli is tender, about 4 minutes.

8. Add the beans and cook for 1 minute until warmed through.

9. Transfer the onion mixture to the serving bowl.

10. Add the Parmesan cheese and toss with the fregola.

11. For the dressing: In a small bowl, combine the lemon zest, lemon juice, olive oil, honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

12. Whisk until smooth. Stir in the chives.

13. Pour the dressing over the fregola and toss well until coated. Season with the remaining 3 teaspoons of salt and 1 teaspoon pepper and serve.


Nutrition Information:

Quickview
1033k Calories
30g Protein
45g Total Fat
128g Carbs
48% Health Score
Limit These
Calories
1033k
52%

Fat
45g
70%

  Saturated Fat
7g
50%

Carbohydrates
128g
43%

  Sugar
11g
12%

Cholesterol
8mg
3%

Sodium
2486mg
108%

Get Enough Of These
Protein
30g
61%

Vitamin K
159µg
151%

Vitamin C
109mg
133%

Manganese
1mg
92%

Fiber
14g
58%

Vitamin E
7mg
51%

Phosphorus
460mg
46%

Folate
172µg
43%

Magnesium
138mg
35%

Calcium
326mg
33%

Iron
5mg
33%

Copper
0.62mg
31%

Potassium
1090mg
31%

Vitamin B1
0.38mg
26%

Vitamin B3
4mg
25%

Vitamin B5
2mg
24%

Vitamin B6
0.46mg
23%

Vitamin A
1117IU
22%

Zinc
3mg
20%

Vitamin B2
0.32mg
19%

Selenium
7µg
11%

Vitamin B12
0.15µg
3%

covered percent of daily need
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Food Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

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