I think farro might be the new quinoa. Two or three years ago, no one really knew much about quinoa and you didn’t see many recipes for it (or at least I didn’t). Now, it’s everywhere! Farro is definitely a less popular grain, and yet I have the idea it’s gaining popularity. Cooking Light recently featured a few different farro recipes. Their July issue also compared different grains and farro is comparable in protein to quinoa, but (slightly) lower in calories and higher in fiber.
Although this salad uses farro, you can just as easily substitute quinoa, couscous, or another grain like barley. I ended up straying from the original recipe, after realizing I’d forgotten to pick up a few of the ingredients like fennel. Instead I added feta (can you ever go wrong adding feta?) and some fresh thyme. I also cooked the farro a day ahead of time so the rest of the recipe took only a few minutes to put together. This was a hit with both Ryan and I—definitely something I would make again. Not a tuna fan? Use cooked and shredded chicken instead!
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Farro and Green Bean Tuna Salad
- Total Time: 1 hour 20 minutes
- Yield: 4 1x
Description
A Greek-inspired main dish featuring tuna and farro
Ingredients
- 1/2 cup (120 ml) uncooked farro
- 3/4 tsp salt, divided
- 4 cups (960 ml) water
- 2 cups (2-inch) cut green beans (about 1/2 lb / 225 g)
- 3 tbsp (45 ml) extra-virgin olive oil
- 2 tbsp (30 ml) white wine vinegar
- 1 tbsp (15 ml) fresh lemon juice
- 1 tsp Dijon mustard
- 1 small garlic clove, minced
- 1/4 tsp freshly ground black pepper
- 1 cup (240 ml) grape tomatoes, halved lengthwise
- 1/8 cup (30 ml) thyme, chopped
- 1/4 cup (60 ml) kalamata olives
- 5 green onions, thinly sliced
- 2 jars oil-packed tuna, drained
- feta cheese, to taste
Instructions
- Combine farro, 1/2 tsp salt, and 4 cups water in a medium saucepan. Bring to a boil. Cover and simmer for 60 minutes or until farro is tender but still slightly chewy. Drain and cool slightly.
- Blanche green beans for 4 minutes (until crisp tender) in a medium saucepan filled two-thirds with water. Drain and rinse with cold water. Drain.
- Combine oil, vinegar, lemon juice, mustard, and garlic in a small bowl, whisking to combine. Season with 1/4 tsp salt and pepper.
- Toss farro, beans, tomatoes, thyme, olives, and onions in a large bowl. Add dressing and toss to combine. Flake tuna into large chunks and add to salad, tossing gently. Divide into bowls and top with feta.
Notes
- from Cooking Light Magazine
- Prep Time: 10 mins
- Cook Time: 60 mins
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 340
Find it online: https://honestcooking.com/farro-green-bean-tuna-salad-recipe/
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Frequently Asked Questions
Why does the farro take a full 60 minutes to cook?
Farro is a whole-grain wheat berry that needs longer cooking than pasta or rice. The recipe simmers ½ cup of uncooked farro in 4 cups of water for a full 60 minutes until tender but still slightly chewy. The article also suggests cooking it a day ahead so the rest of the salad comes together in minutes.
Can I swap the tuna for something else?
Yes — the article explicitly suggests using cooked and shredded chicken instead for anyone who is not a tuna fan.
Can I use a different grain instead of farro?
Yes — the article says you can just as easily substitute quinoa, couscous, or another grain like barley. It notes that farro is comparable to quinoa in protein but slightly lower in calories and higher in fiber.
