Mediterranean Farro Salad with Tuna and Chickpeas

This perfect picnic salad features tuna and wholegrain farro, two delicious staples of the Mediterranean region.

 

Recipe from local Dietitian, Rachel Alves

Serves 6 to 8

Ingredients

1 ½ cups farro

4 cups water

Salt

1/3 cup lemon juice (2 lemons)

1 tablespoon lemon juice (1 lemon)

1/3 cup extra-virgin olive oil

1 teaspoon dried oregano

1 clove garlic, minced

Freshly ground pepper

12 ounces jarred or canned tuna (in olive oil or water), drained and chunked

½ pound (2 to 3) plum tomatoes, chopped

1 small red bell pepper, seeded and diced

1 cup diced cucumber (leave the skin on!)

One 15-ounce can chickpeas, drained and rinsed

One 4-ounce can sliced black olives, drained

½ cup crumbled feta cheese

2 tablespoons capers

2 tablespoons chopped fresh chives

1/2 cup chopped fresh herbs (parsley, basil, mint or tarragon)

4 cups sturdy greens (such as romaine, kale, frisée or chard), chopped

 

Instructions:

 

  1. Combine 4 cups of water and 2 teaspoons of salt in a medium saucepan. Bring to a boil over high heat, add the farro, reduce the heat to medium low, cover, and cook until tender, about 30 minutes. Drain well, and transfer to a medium bowl.
  1. Meanwhile, whisk together the lemon juice, zest, olive oil, oregano, garlic, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper in a small bowl.
  1. Add the tuna, tomatoes, pepper, chickpeas, olives, cheese, capers and chives to the farro. Drizzle with enough dressing to coat, about ¼ cup. Gently toss to combine.
  1. Lay the greens out on a large serving platter. Top with the dressed farro, chopped fresh herbs, more dressing, and additional salt and freshly ground black pepper.