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Photo: Kenji Toma; Food Styling: Karen Evans; Prop Styling: Michele Faro Photo by: Photo: Kenji Toma; Food Styling: Karen Evans; Prop Styling: Michele Faro

Farro, Green Bean, and Fennel Salad with Tuna

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.

Cooking Light JUNE 2012

  • Yield: Serves 4 (serving size: about 1 1/2 cups)
  • Hands-on:30 Minutes
  • Total:1 Hour, 10 Minutes

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.

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
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Farro, Green Bean, and Fennel Salad with Tuna recipe

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