Often overshadowed by its more famous neighbor Tuscany, Umbria—the green heart of Italy—boasts a rich, rustic, and authentic culinary heritage. Umbria cuisine is characterized by its simplicity, deep connection to the land, and reliance on exceptional local ingredients. If you’re searching for the best food in Umbria, prepare for a gastronomic journey of hearty flavors, prized truffles, and superb cured meats.
What are the traditional Umbrian dishes?
Typical Umbrian cuisine is known for its “cucina povera” (peasant cooking), using simple, readily available ingredients to create incredibly flavorful meals.
Starters and Meats: Umbria is a paradise for meat lovers, particularly renowned for its pork products. The town of Norcia gives its name to the norcineria, the art of pork butchery. Must-try Umbria food specialties include:
- Prosciutto di Norcia I.G.P.: A cured ham with a sweet, delicate flavor.
- Ciauscolo: A soft, spreadable pork salami, unique to the Marche and Umbria region.
- Game Meats: Wild boar (cinghiale) and pigeon (piccione) are often featured in stews or roasted dishes.
Pasta: Umbrian pasta is typically thick, hand-rolled, and made without egg, perfect for soaking up rich sauces.
- Strangozzi (or Strozzapreti): A long, square-cut pasta often served al tartufo (with black truffle) or with a simple, spicy tomato sauce (alla Norcina).
- Tagliatelle al Ragù: While common across Italy, the Umbrian version is typically made with game or pork.
The King of Ingredients: Truffle is one of Italy’s main truffle-producing regions. The prized black truffle (tartufo nero) is a staple, particularly around Norcia and Spoleto. You will find it grated over pasta, omelets (frittata), and even meats. It is arguably the most famous and defining characteristic of Umbria cuisine.
Legumes and Bread: Simplicity shines in vegetable and grain dishes.
- Lenticchie di Castelluccio di Norcia I.G.P.: These tiny, highly-prized lentils from the high plains of Castelluccio are famous for their thin skin and delicate flavor, often served simply with olive oil.
- Torta al Testo: A flatbread, traditionally cooked on a hot stone (testo), often split and filled with cheese, cured meats, or even vegetables.
Sweets and Dessert:
- Torciglione: A Christmas pastry shaped like a coiled snake, made with almonds, pine nuts, and candied fruit.
No meal is complete without local wine. Sagrantino di Montefalco is the region’s bold, powerhouse red, a perfect pairing for the robust flavors of typical Umbrian cuisine.