The robust, earthy flavors of Umbria embody the region’s unique culture

Nestled in the center of Italy, Umbria boasts lush forests, undulating hills, historic towns, and some of the finest cuisine the country offers.

This distinctive terroir has birthed specialties such as cured meats, rich truffles, exquisite olive oils, and bold wines—treats that tantalize the palates of visitors. Here’s our guide to the must-try dishes in the region:

Smoked and Roasted

Begin your journey in the southeastern part of Umbria, in the ancient walled city of Norcia, nestled within Monti Sibillini National Park. For centuries, the local norcini, or pork butchers, have crafted exceptional cured meats, salumi, and sausages. The abundant oak forests in this region provide local pigs with a diet rich in acorns and herbs, enhancing the flavor of the meat.

The area surrounding Norcia is also inhabited by wild boar, which is sustainably hunted and featured prominently in local dishes. While in Norcia, look for a norcineria, specialty butchers who produce the celebrated pork products of the region. Dishes to watch for on restaurant menus include porchetta, a delicious roasted pork dish, and pasta alla norcina, which features a rich sausage and cream sauce.

Lentils and Truffles

From Norcia, make your way to the nearby plains of Castelluccio in the Apennine Mountains, renowned for its lentils. These small, delicate lentils thrive at an elevation of nearly 5,000 feet (1,500 meters). The region is so vital to this crop that it has earned the IGP designation, indicating a protected geographical origin. In June, the plains come alive with vibrant wildflowers surrounding the lentil fields, with harvest occurring in July. Look for these lentils transformed into hearty, nutty soups, often enhanced with local pork.

Umbria's forests also yield an impressive variety of truffles throughout the year—Scorzone truffles are commonly found in summer, while the rarer white truffles appear in winter, primarily around Città di Castello. After visiting Castelluccio, head west towards Spoleto and Terni for a rich selection of these flavorful fungi. For a unique experience, join an expert truffle hunter and their trained dogs as they search the woods for these delicacies. Truffles are featured prominently on menus in Umbria, often shaved over pasta or eggs, incorporated into risottos and sauces, or used to flavor salumi, cheese, and olive oil.

A Bounty of Produce

Departing from the truffle-rich areas, head north to the hills nestled between Spoleto and Assisi, where Umbria's primary olive oil production thrives. The tradition of olive oil making in Umbria traces back to the Etruscans and Romans, with Trevi now recognized as the olive oil capital of the region.

Trevi is situated at the center of the Sentiero degli Ulivi, or olive trail, a 45-mile (75 km) path that meanders through lush olive groves, connecting the region's major towns. In Trevi, visitors can explore the Museo della Civiltà dell’Ulivo, a museum dedicated to the history of olive oil production in the area. Just outside the city, you can visit an olive oil mill (frantoio) to observe the production process during the season and taste the local oil.

In local markets or on restaurant menus, you might encounter two exceptional vegetables. One is the unique sedano nero di Trevi, or “black celery,” known for its dark stems and leaves. This rare variety is cultivated by a handful of growers and is recognized by the Slow Food Presidium, an organization committed to preserving indigenous foods and traditional farming practices. Often, this local delicacy is prepared as black celery parmigiana, baked to perfection with cheese and meat sauce.

The region is also famous for its Cannara onions, which thrive in rich clay soil and are celebrated for their sweetness and tenderness. Generations of onion farmers, known as cipollari, have upheld this agricultural tradition. Festivals are held to honor the harvest of both Cannara onions and black celery—mid-September for the onions and mid-October for the celery—each featuring food stalls and various attractions.

Indulge in the Vintages

A true food-centric exploration of Umbria necessitates a visit to some of its premier wine regions. A short drive from Trevi leads you to Montefalco, a historic hilltop town enveloped by vineyards. Montefalco is renowned for its Sagrantino, a robust red wine that holds the prestigious DOCG designation, a mark of the highest quality and authenticity in Italian wines.

Traveling further west, you'll arrive in the wine-rich area around Orvieto, which accounts for a significant portion of Umbria’s wine production, particularly known for its exquisite white wines. The soil here, composed of volcanic tufo, creates a distinctive terroir that enhances the character of the wines. Since Etruscan times, caves carved into the tufo have provided ideal conditions for wine storage and aging, with some vineyards still utilizing these ancient caves today. Many vineyards in both Montefalco and Orvieto welcome visitors for tours and tastings.

To discover even more remarkable wines, visit the fortified medieval village of Torigiano, known for producing some of the first wines in Italy to earn the DOC designation, as well as the scenic Colli del Trasimeno along the shores of the lake that shares its name.

Culinary Treasures from the Water

For the final leg of our gastronomic journey, venture north to the Lago Trasimeno region, the fourth-largest lake in Italy. As the only landlocked region in central Italy, Umbria has relied on this lake for centuries to provide a variety of fresh-water fish that enhance its cuisine. Currently, over 50 local fishermen collaborate to sustainably harvest carp, pike, bass, perch, and eel. These fish are featured in dishes such as carpa regina in porchetta, a roasted carp specialty, and tegamaccio, a traditional fish stew served in an earthenware pot.

Umbria's rich culinary heritage mirrors the stunning natural beauty of the region. The locals take great pride in their traditional foods, celebrating unique flavors in regional dishes and hosting festivals that honor their producers and the harvest. Exploring Umbria promises visitors a delightful introduction to the region's exquisite tastes.