Farro, Green Bean, and Fennel Salad with Tuna

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)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 30 Minutes
Total: 1 Hour, 10 Minutes

Nutritional Information

Amount per serving
  • Calories: 393
  • Fat: 27g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 16.8g
  • Polyunsaturated fat: 2.6g
  • Protein: 13.9g
  • Carbohydrate: 29.4g
  • Fiber: 7.2g
  • Cholesterol: 15mg
  • Iron: 2.3mg
  • Sodium: 613mg
  • Calcium: 67mg

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. 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. 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. 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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Farro, Green Bean, and Fennel Salad with Tuna Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy