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Farro, Tuna and Fennel Salad with Crumbled Feta
Calories:
310
Total Fat:
12g
Protein:
18g
Total Time:
N/A
Prep Time:
N/A
Cook Time:
N/A
Yield:
4 servings
Ingredients
We’re giving tuna a Mediterranean makeover in this hearty, whole grain salad. Farro, chickpeas, fennel and arugula get tossed together with protein-rich tuna and a bright splash of lemon. Crumble feta on top for a tasty finish. Serve it as a light weekday supper or take it to go, since it’s perfectly portable for work or school lunch. If you don’t have any farro on hand, you can easily sub in a different whole grain—such as brown rice, barley or Israeli couscous. You’ll need about 1-1½ cups of cooked grains in place of the farro.
½ cup farro, uncooked
1 (5-oz.) can tuna, drained
1 cup canned chickpeas, drained and rinsed
½ large bulb fennel, cut in half, cored and sliced very thin
2 generous handfuls baby arugula
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
Zest of ½ lemon
¼ tsp. ground cumin
⅓ cup crumbled feta cheese
Salt and pepper, to taste
Directions
1. Cook farro according to package directions. Drain well if any cooking water remains.
2. Transfer farro to a large bowl. Add tuna (flake with a fork), chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin and salt. Toss well.
3. Spoon into a shallow serving bowl or small platter and sprinkle feta over the top. Makes enough lunch or a light supper for 4 or as a side dish for 6.
Nutrition per serving (main entrée): 310 calories, 12 g total fat (3 g saturated, 6 g monounsaturated, 1.5 g polyunsaturated), 22 mg cholesterol, 316 mg sodium, 32 g carbohydrate, 8 g dietary fiber, 18 g protein
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Nutritional Information per ServingCalories: 310 Total Fat: 12 Protein: 18g |
