Traditional Foods to try in Umbria

Umbria is the heart (or the lungs) of Italy, characterised by smooth green hills, medieval villages and a culinary heritage deeply-rooted in tradition. A treasure trove of flavours, similar to its neighbouring Tuscany, yet different.

Different because here there’s still that sense of remaining ‘untouched’. Recipes have been maintained traditional, without contemporary twists nor contaminations. Dishes are hearty, flavourful and comforting with ingredients found in the bounty nature of the region. Lentils, truffles and wild boar are to name a few of the specialties you must sample in this region, but keep reading to find out which traditional foods (both sweet and savoury) you truly need to jot down, and tick off your bucket lists on your trip to Umbria.

Umbrian gold: Black truffles

Strangozzi with black truffle

Porchetta burger preparation

Cinghiale in Umido

Zuppa di Lenticchie

SAVOURY

1. Black Truffle 

We recently wrote an article about truffles in Umbria (and where to experience truffle hunting) - but where is this black gold found? Generally, most truffles are found in the forests around Norcia and Spoleto. When it comes to tasting this delicacy, you can either enjoy the truffle untreated and shaved over strangozzi (fresh-egg pasta similar to tagliatelle) or over eggs (usually sunny side up) or it’s incorporated into sauces or infused in olive oil. One of the best moments to taste this however is during seasonal truffle festivals which take place between June and November or, the annual edition of Nero Norcia, which takes place in February and March.

2. Porchetta

Porchetta is one of those foods that regions fight over where it actually originates; while Ariccia in Lazio sustains to have the original recipe, it is also believed that porchetta originated in Norcia, Umbria, a town renowned since Roman times for pig farming (hence the term "norcino"). Even today, Costano, a small hamlet of Bastia Umbra (Perugia), is widely known for its inimitable porchetta, one of the signature dishes of Umbrian cuisine. When we (Italians) think of Porchetta, we envision a food truck on the side of the road, with a  mouthwatering scent that oozes all the way down the street. This succulent, slow-roasted pork dish is a staple. The meat is seasoned with garlic, rosemary, fennel, and other herbs, then roasted until the skin becomes crisp, crackly and golden. It’s commonly found in food markets, local fairs, or roadside stalls.

3. Zuppa di Lenticchie (Lentil Soup)

Well this dish has only begun to regain popularity in the last few years and especially among an older generation (we’re not sure about you, but kiddies don’t exactly show joy when you cook them a dish of lentils). But one of the most mesmerising landscapes in Umbria are the fertile plains of Castelluccio in the Sibillini Mountains. When you visit between the end of May and mid July these lentil fields turn a kaleidoscope of colours. Due to this richness, these tiny, nutty legumes are at the heart of many traditional dishes. Lentil soup, perfect for the winter days in Umbria, is simmered with aromatic herbs, vegetables, and occasionally pancetta, and it’s a warming and wholesome dish that reflects the simplicity of Umbrian cuisine.

Frittelle di San Giuseppe

Pasticceria Sandri, historic pastry shop in Perugia

La Rocciata

4. Crescia or Torta al testo 

Torta al testo’, or ‘Crescia’ is a type of flatbread that’s particularly popular in Perugia, Assisi, Todi, Città di Castello, and Gubbio. This flatbread-like creation is made with water, flour, salt, extra virgin olive oil, and a pinch of sugar. Once prepared, the dough is placed on a “testo,” a kind of hot stone or refractory disc heated beforehand by fire. It’s traditionally filled with one of four classic toppings: grilled sausage, prosciutto, spinach, or a combination of stracchino cheese and arugula. Perfect for a quick lunch on-the-go while exploring the beautiful Umbrian villages.

5. Cinghiale in Umido (Wild Boar Stew)

Umbria’s dense forests are home to wild boar, a prized ingredient in the region’s cuisine. Cinghiale in umido, or wild boar stew, is a rich and hearty dish slow-cooked with red wine, tomatoes, juniper berries, and aromatic herbs. The result is a deep dish that reflects the rugged terrain and hunting traditions of the region. It’s best enjoyed in colder months, paired with a robust glass of Sagrantino wine from Montefalco.

SWEET

6. Frittelle di San Giuseppe

These sweet fritters, traditionally prepared for the Feast of St. Joseph on March 19th, are a beloved treat across Umbria. Light and fluffy, they’re often dusted with sugar or filled with ‘crema pasticcera’ aka. custard or ricotta. Although they're seasonal, many bakeries and cafés offer variations year-round (fortunately!). One of our most memorable Frittelle was at Pasticceria Sandri, a historic pastry shop in Perugia.

7. La Rocciata 

La Rocciata is a traditional dessert often compared to strudel due to its rolled shape and filling of dried fruits, nuts, and spices. It originates in the province of Perugia, particularly in Foligno and Spoleto. The dough has a pinkish tone due to the drizzle of Alchermes liqueur, while the filling typically includes apples, raisins, walnuts, cinnamon, and sometimes a hint of cocoa or jam. Once rolled and baked to a golden perfection, it’s ready to be savoured. The desert is typical between the end of October and the end of Lent, but generally many pasticcerie have this delight all year round.

Do you also want to discover Umbria? Have a look at our holiday villas in Umbria here.