Farro, Tuna and Fennel Salad with Crumbled Feta

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Farro, Tuna and Fennel Salad with Crumbled Feta

Tags: featured 20, 600 calories or less, 15 minutes or less, stove, 30 minutes or less, main course, tuna

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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