Sardinia’s cuisine is famous around the world, not only for its delicious taste, but also because of its ties to the amazing long life Sardinians enjoy. With Sardinia recognized as a Blue Zone, having one of the highest concentrations of people living over 100 years, the Sardinian diet has been studied at great length and proven to contribute to the quality of life in Sardinia.
Sardinian food speaks of local authenticity and diversity. Influenced by Roman, Spanish, Catalan, and other cultures, owing to numerous invasions over the years, Sardinian cuisines tell the tale of its past and present.
Here’s a guide to 9 Sardinian dishes you should try on your next visit to the island.
9 Authentic Sardinia Dishes You Must Try
1. Pane Guttiau
Pane guttiau is a traditional Sardinian flat bread that stands out for its thin nature compared to other similar breads, which is why it is also called flat bread.
The flatness of the bread is achieved by rolling the dough thinly and baking it until the edges begin to rise. The baked Pane guttiau comes out with cracks, likely because of its flat nature, and is eaten as a snack alone or with salami and cheese.
2. Aragosta alla Catalana
This lobster salad is absolutely delicious, and common in Alghero. From the name, you can tell that it is influenced by the island’s Catalan past.
This lobster meal is often reserved for special occasions in Sardinia. In Alghero, lobster is made by boiling lobster, adding pepper, salt, oil, and lemon, and then tossing in red onions and tomatoes. However, the ingredients may be tweaked in some other parts of the island. An interesting twist to this salad is that it is chilled before eating.
3. Fregola- pasta with seafood
There are several Fregola recipes in Sardinia, but fregola with seafood is one of the most popular recipes. Fregola is a pasta made from semolina. It is rolled into balls and cooked with seafood like prawns and clams, and eaten with crunchy bread. It can also be served with saffron broth for added spice, color, and variety.
Fun fact: Sardinia is a major saffron producer in Italy.
4. Su porceddu
Su porceddu is a popular Sardinian pork dish made from a young pig still in its suckling age. The pig is slaughtered, the hair is removed using hot water, it is spiced with salt, pepper, fennel, and olive oil, and then wrapped in myrtle before putting it in embers-filled fire pits to roast. The result is richly flavored tender pork, popular throughout Sardinia, and frequently eaten on special occasions.
It is interesting to note that the pig is killed at a young age, usually around 6 weeks.
5. Pane carasau
The Pane Carasau is a delicious Sardinian food with a very unique preparation process. The bread is mixed and kneaded in two stages until it is smooth and elastic, after which it is placed in a bowl to rise and settle. It is rolled into small balls, and left to rest a second time. The dough is rolled again into thin circles and baked in a fire oven, then separated into two sheets and baked again. The result is crisp bread with a distinct shape and texture.
6. Culurgionis d’Ogliastra
Sardinia has its very own ravioli, and it is called culurgiònes. Like the name implies, this dumpling dish is from Ogliastra. The dumplings are shaped like wheat ears, stuffed with pecorino cheese, onions, potatoes, lard, garlic, and mint. Before serving, tomato sauce is added for flavor.
In some parts of Sardinia, the fillings used in culurgiònes include chard or spinach, ricotta, saffron, and pecorino cheese, which is grated over it.
7. Spaghetti con la bottarga
Spaghetti con la bottarga is a popular Sardinian food that combines pasta with flavorful cured mullet roe called bottarga.
Bottarga is made by salting roe fish like tuna or mullet and keeping them to age for months. The saltiness and savor make it a unique addition to spaghetti, although some people find the saltiness to be a little too much.
To make this dish, spaghetti is thrown into olive oil with garlic, flavored with parsley, pepper, grated bottarga, and pasta water. It is simple but definitely delicious.
Fun fact: Bottarga used to be considered a poor man’s food before it became generally infused into several recipes.
8. Pecorino Sardo
Pecorino Sardo is a dish that you don’t find anywhere but in Sardinia. It is a version of hard cheese that is made with not just any milk, but the milk gotten from the Sarda sheep. The Sarda sheep is indigenous to Sardinia, and feeds only on shrubs, which is the reason for the cheese’s unique flavor.
When you visit Sardinia, you get to choose between the sweet and delicate Pecorino Sardo Dolce, or the stronger-flavored Pecorino Sardo Maturo.
9. Panadine
Panadine is the Sardinian version of a hand pie. The panadine dough is made by mixing semolina, lard, and water. When the mixture gets smooth, the dough is cut into circles so that it can be stuffed with fillings like potatoes, meat, vegetables, peas and pancetta. When the filling is all stuffed in, the edges of the dough will be pinched and twisted together. Then, the panadine dough is baked until it gets crispy and looks golden brown.
Fun fact: Panadine can be eaten as a snack or a whole meal.
BONUS: Cannonau wine
We couldn’t miss mentioning Sardinia’s Cannonau wine, even though we’re talking about dishes.
The Cannonau wine has been found to contribute to the long, healthy life of the Sardinians. It is very rich in antioxidants, containing three times more antioxidants than other wines. It also improves the cardiovascular system 10 times more than other wines.
The Cannonau wine is left to age for two to six years, turning into a smooth wine that not only matches the Sardinian cuisine, but is also a long-life elixir, first for Sardinians, and then for everyone else.
