Spicy Fregola Sarda with Soft-Boiled Eggs, Fennel & Kale

Spicy Fregola Sarda

with Soft-Boiled Eggs, Fennel & Kale

30 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

In this Italian-inspired recipe, we’re serving up fregola sarda (a small, toasted pasta) in a spicy tomato sauce made with fall vegetables and aromatics. The sauce gets its complex, almost smoky spiciness from red chile pepper flakes, while kale and fennel add heartiness and earthy, autumnal flavor. Topped with a soft-boiled egg, this dish is the ideal meal for a cool fall night.

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    675 Cals (est.)
fresh
ingredients
Spicy Fregola Sarda with Soft-Boiled Eggs, Fennel & Kale
Title
  • 2 Farm Eggs
  • 1 cup Fregola Sarda Pasta
  • 1 15-Ounce Can Tomato Sauce
  • 2 cloves Garlic
  • 1 bulb Fennel
  • 1 bunch Kale
  • 1 Red Onion
  • 1 bunch Oregano
  • ½ cup Grated Parmesan Cheese
  • ½ tsp Crushed Red Pepper Flakes
time-saving
tips & techniques
Cook the pasta:
1 Cook the pasta:

Heat a medium pot of salted water to boiling on high. Once boiling, add the pasta and cook 10 to 14 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in a drizzle of olive oil and season with salt and pepper.

Prepare the ingredients:
2 Prepare the ingredients:

While the pasta cooks, wash and dry the fresh produce. Heat a large pot of water to boiling on high. Peel and small dice the onion. Peel and mince the garlic. Cut off and discard the fennel stems; small dice the bulb. Remove and discard the kale stems; roughly chop the leaves. Pick the oregano leaves off the stems; discard the stems.

Cook the eggs:
3 Cook the eggs:

While the pasta continues to cook, carefully add the eggs to the large pot of boiling water; cook for exactly 6 minutes. Drain the eggs and rinse under cold water for 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, carefully peel the eggs and season with salt and pepper. Set aside in a warm place. Rinse and dry the pot.

Cook the aromatics:
4 Cook the aromatics:

In the pot used to cook the eggs, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion, garlic, fennel and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened and fragrant. Add the kale; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until wilted.

Add the tomato sauce:
5 Add the tomato sauce:

Add the tomato sauce and ½ cup of water to the pot of vegetables; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until thickened and slightly reduced in volume. Remove from heat.

Finish the pasta & serve your dish:
6 Finish the pasta & serve your dish:

Add the cooked pasta and half the cheese to the pot of vegetables and tomato sauce; stir to combine. Season with salt and pepper to taste. Divide the finished pasta between 2 dishes. Garnish with the oregano and remaining cheese. Top with the cooked eggs. Enjoy!

Tips from Home Chefs

About Blue Apron

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Cook the pasta:
1 Cook the pasta:

Heat a medium pot of salted water to boiling on high. Once boiling, add the pasta and cook 10 to 14 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in a drizzle of olive oil and season with salt and pepper.

2 Prepare the ingredients:

While the pasta cooks, wash and dry the fresh produce. Heat a large pot of water to boiling on high. Peel and small dice the onion. Peel and mince the garlic. Cut off and discard the fennel stems; small dice the bulb. Remove and discard the kale stems; roughly chop the leaves. Pick the oregano leaves off the stems; discard the stems.

Cook the eggs:
3 Cook the eggs:

While the pasta continues to cook, carefully add the eggs to the large pot of boiling water; cook for exactly 6 minutes. Drain the eggs and rinse under cold water for 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, carefully peel the eggs and season with salt and pepper. Set aside in a warm place. Rinse and dry the pot.

4 Cook the aromatics:

In the pot used to cook the eggs, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion, garlic, fennel and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened and fragrant. Add the kale; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until wilted.

Add the tomato sauce:
5 Add the tomato sauce:

Add the tomato sauce and ½ cup of water to the pot of vegetables; season with salt and pepper. Cook, stirring occasionally, 5 to 7 minutes, or until thickened and slightly reduced in volume. Remove from heat.

6 Finish the pasta & serve your dish:

Add the cooked pasta and half the cheese to the pot of vegetables and tomato sauce; stir to combine. Season with salt and pepper to taste. Divide the finished pasta between 2 dishes. Garnish with the oregano and remaining cheese. Top with the cooked eggs. Enjoy!

Finish the pasta & serve your dish:
Browse Steps
1 of 6