Farro, Green Bean, and Fennel Salad with Tuna

Farro, Green Bean, and Fennel Salad with Tuna Recipe
Photo: Kenji Toma; Food Styling: Karen Evans; Prop Styling: Michele Faro
To make this a full whole-grain salad, avoid pearled farro, which has been partially processed. Yes, it takes a little longer, but to save time, hunt down some precooked whole-grain farro. It's found on the rice aisle. The recipe, however, begins with uncooked grain, which needs an hour in the pot and a little time to cool. We recently tasted--and loved--Wild Planet's wild albacore tuna, jarred in olive oil, which is firm, meaty, rich, and moist. We also love that it's sustainable, 100% pole and troll caught. Visit wildplanetfoods.com to purchase online or locate retailers.

Yield:

Serves 4 (serving size: about 1 1/2 cups)

Recipe from

Recipe Time

Hands-on: 30 Minutes
Total: 1 Hour, 10 Minutes

Nutritional Information

Calories 393
Fat 27 g
Satfat 4.2 g
Monofat 16.8 g
Polyfat 2.6 g
Protein 13.9 g
Carbohydrate 29.4 g
Fiber 7.2 g
Cholesterol 15 mg
Iron 2.3 mg
Sodium 613 mg
Calcium 67 mg

Ingredients

1/2 cup uncooked whole-grain farro
3/4 teaspoon salt, divided
4 cups water
2 cups (2-inch) cut green beans (about 1/2 pound)
3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon freshly ground black pepper
1 cup grape tomatoes, halved lengthwise
1 cup very thinly sliced fennel bulb (about 1 small bulb)
1/4 cup fresh flat-leaf parsley leaves
1/4 cup oil-cured olives, pitted and coarsely chopped
5 green onions, thinly sliced
2 (4.5-ounce) jars sustainable oil-packed albacore tuna, drained (such as Wild Planet)

Preparation

1. Combine farro, 1/2 teaspoon salt, and 4 cups water in a medium saucepan; bring to a boil. Cover and simmer 60 minutes or until farro is tender but still slightly chewy. Drain. Cool slightly.

2. While farro cooks, fill another medium saucepan two-thirds full with water; bring to a boil. Add green beans; cook 4 minutes or until crisp-tender. Drain and rinse with cold water; drain.

3. Combine oil, vinegar, juice, mustard, and garlic in a large bowl; stir in the remaining 1/4 teaspoon salt and pepper. Add farro, beans, tomatoes, and next 4 ingredients (through green onions); toss well to combine. Flake tuna into large chunks. Add tuna to salad; toss gently to combine.

Note:

Ivy Manning,

June 2012
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