A Complete Guide To Sardinian Cuisine

Savor the flavors of Sardinian’s Mediterranean cuisine on your next trip.
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In recent years, the beaches of Sardinia have become a summer holiday hotspot for celebrities and lovers of la dolce vita. But while its natural beauty is a magnet for tourists, there’s no denying that its distinct culture is equally enticing. As writers, we often marvel at the diversity of Italy’s twenty regions, but Sardinia has a unique flair that distinguishes it from all the others. The second largest island in the Mediterranean, Sardinia has endured countless invasions and occupations throughout its history. All of which has had a profound influence on Sardinian culture — from its language to its cuisine.

Sardinia is a blue zone: one of five regions in the world with a high concentration of centenarians. This phenomenon has led scientists to study the Sardinian diet at great lengths. Surprisingly, this diet of health and longevity is far from bland. It’s both diverse and delicious, the result of the island’s rich history and varied terrain. And though it may have similarities to Italian cuisine, many argue it to be a separate entity. With influences from North Africa, the Levant, and Catalonia, it’s quintessentially Mediterranean.

Regardless of how one defines Sardinian cuisine, you’re bound to fall in love with it. Here’s what you can look forward to tasting when you visit this beautiful island.

Golden Grain: Pasta and Pane

Like most of southern Italy, Sardinia favors the use of grano duro (durum wheat) rather than rice, which is a staple in northern Italy. This wheat variety, which is used to make pasta, bread, and sweets, is both versatile and essential to local cuisine. It’s deeply ingrained in the culinary fabric of this island, with scientists suggesting its presence dates back to the Bronze Age.

A plate full of pane frattau, round thin layers of bread with tomato sauce, topped with cheese and a poached egg.
@Instagram/missmambokitchen

Sardinia is home to a plethora of breads, many of which are true works of art. But no visit to the island is complete without tasting pane carasau. This thin, crisp flatbread was the preferred choice of shepherds due to its ability to be conserved for long periods. Today, you’ll find it on virtually every table and it is the star ingredient in many Sardinian dishes. The most notable of these is pane frattau, which shares similarities to lasagne. Once a peasant’s dish, pane carasau is soaked in broth and then layered with tomato sauce and pecorino. It’s then baked and topped with a poached egg. Pane frattau is a fine example of the simplistic and nutritious nature of Sardinian cuisine.

Another iconic Sardinian food is fregola, a small spherical-shaped pasta that resembles couscous. Made with semolina flour, it’s prepared similarly to the North African version. Given this, many credit the Phoenicians and Carthaginians for its origin. And while some dispute this theory, there’s no doubt that fregola is a staple in Sardinian cuisine. Toasted during its preparation, it has a nutty flavor, making it unique from other pastas. One can find it served in pasta salads, soups, local seafood, or even with a simple, but hearty, tomato sauce. Be sure to give these little pearls a try if you haven’t already.

Often referred to as Sardinian gnocchi because of their shape, malloreddus is one of the island’s most famous pastas. But unlike most gnocchi varieties, these don’t contain potato or ricotta. Instead, they’re made using semolina, water, salt, and saffron (which is prevalent on the island). Malloreddus can be served in many ways. However, one of the most beloved recipes is alla campidanese — with a fennel sausage ragù and plenty of grated pecorino cheese. This is Italian comfort food at its finest!

Dairy: Sweet, Savory, and Everything In Between

With a longstanding pastoral culture, sheep’s milk is a fundamental Sardinian ingredient. In addition to ricotta, it is also used to produce the island’s most popular cheeses: pecorino sardo and fiore sardo. All three cheeses are used in sweet and savory dishes throughout the island — a testament to their versatility.

Nothing short of exquisite, culurgiones are stuffed pasta that hails from Ogliastra on the eastern coast. While they are often paralleled to ravioli, this dough uses grano duro (instead of the softer grano tenero) and they don’t contain eggs. This sets culurgiones apart from the stuffed pastas of Emilia-Romagna like tortellini and ravioli. Filled with creamy mashed potatoes, pecorino, and fresh mint, they’re sealed with an intricate braid pattern, making them works of art. There’s no denying that these vegetarian delights are both substantial and satisfying!

A seada, a round, bread-like dessert with a small orange slice nearby on the white plate.
@Instagram/auroalwaysfood

Once a main course for shepherds, seadas (or sebadas) are now Sardinia’s most iconic dessert. Believed to be of Spanish origin, a visit to the island wouldn’t be complete without trying these. Stuffed with pecorino cheese and lemon zest, these fried “ravioli” are crisp on the outside and gooey on the inside. Before serving, they’re brushed with warm honey — perfectly juxtaposing sweet and savory flavors.

Several pardulas, star-shaped tarts stuffed with creamy ricotta, sprinkled with icing sugar, on a large white plate.
@Instagram/lisa_in_cucina

Among the island’s many sweet treats, ricotta is the protagonist of pardulas (also known as formagelle). A popular Easter dessert, these star-shaped tartlets are now available year-round. Filled with creamy ricotta, saffron, and citrus zest, they’re baked and given a festive flair thanks to a dusting of icing sugar or honey and colorful sprinkles. Another beautiful edible work of art, these pastries encapsulate the flavors of the Mediterranean.

Bounty from the Land and Sea

With more than 1000 miles of coastline, it’s easy to see why seafood is popular in Sardinian cuisine. But the island also features more than 9,000 square miles of land, making meat just as important. Both options enjoy equal popularity, meaning visitors will be spoiled for choice when visiting the island.

Pasta in a colorful blue, yellow, and red ceramic bowl.
@Instagram/tinastableitaly

Today bottarga is a highly-coveted delicacy, though was once considered cucina povera (“poor man’s food”). Salted and aged for several months using the roe of fish like mullet and tuna, some call it “Sardinian caviar.” It’s most popularly used as a condiment grated over pasta, such as spaghetti alla bottarga, due to its complex flavor profile which features salty, savory, and umami notes. Some may find it too adventurous for their palate. but consider giving it a try if you want to capture the taste of Sardinian waters.

A lobster salad that uses the lobster shell for presentation, stuffed with the lobster meat, tomatoes, red onions, and other ingredients on a plate overlooking the beach.
@Instagram/moramorabeachclub

Another luxurious delight from the sea is aragosta alla catalana, a typical dish from Alghero. Like much of the island’s west coast, this town has retained the charm of its Catalan past. While locals reserve this lobster salad for special occasions, tourists can enjoy it at almost any restaurant in Alghero. After boiling for twenty minutes, the lobster meat is seasoned with salt, pepper, oil, and lemon. Then it is tossed with tomatoes and red onions, although ingredients can vary elsewhere on the island. Finally, the lobster salad is chilled for several hours before it is served. The end result is both lavish and delectable!

A large baking dish filled with lamb chops and artichokes on a table.
@Instagram/incucinamirilasso

Ispinadas are a distant cousin of the arrosticini eaten in Abruzzo. These skewers feature small cuts of lamb meat, a conscious choice that allowed shepherds to cook them over a small fire. Agnello con carciofi is another popular lamb dish typical of Sassari. Eaten during the Easter period, tender lamb is cooked with the island’s coveted artichokes. It’s then garnished with mint and parsley, adding a layer of complexity. Whichever way meat lovers choose to eat lamb while in Sardinia, it’s sure to delight their palate.

Dolce Delights

Sardinia is home to many sweet treats. This may come as a surprise to some given that Sardinians live long, healthy lives — many to age 100. But the key behind their longevity may lie in a mindset of moderation and appreciation. Island life is all about slowing down and living in the moment, which often comes in the form of a coffee break. There’s always time in Sardinia to catch up with loved ones over espresso and un dolce.

Heart-shaped brown and white tiricche desserts in an intricate bowl with a lace-like pattern on top of a table with flowers nearby.
@Instagram/vannisabiggio

Across the Mediterranean, puff pastry is used to create ornate and artful desserts. Twisted into a variety of shapes tiricche (or tilicche) is a popular sweet of choice across the island. The puff pastry encloses a filling of ground almonds, sapa (grape syrup) or honey, semolina flour, and citrus zest. Not only do these feature a distinct flavor, but they’re also known for their unique shapes. As you travel throughout the island, you’ll find tiricche in a variety of shapes. These can range from a simple ‘S’ shape to hearts, horseshoes, and crescents. This is a dessert that really speaks to the artistic nature of the Sardinian people.

A wide selection of cookies on a plate, with icing, filling, and colorful sprinkles.
@Instagram/renatamarini55

With a wide selection of elaborate pastries to choose from, it can be refreshing to opt for a cookie instead. A great option is papassini, a diamond-shaped shortcrust cookie. Decorated with royal icing and colorful sprinkles, these are a hit in Sardinia! The basic recipe calls for flour, eggs, sugar, butter, raisins, lemon zest, and ground nuts. But as with any recipe, there are always variations, with some people adding candied citrus peel, cinnamon, and fennel seeds. Once reserved for All Saints Day and Christmas, papassini are now available year-round. This is great news for anyone visiting the island looking for a cookie to dunk in their morning caffè.


Still hungry? Check out our food guides to Tuscany, Sicily, Puglia, Abruzzo and Emilia-Romagna.

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