Farro is a type of wheat, that as a whole grain is found in soups, salads, and some desserts. It is cooked like rice, but is a good alternative to both rice and pasta. It is a popular grain cultivated in Italy and is rich in fiber, magnesium and vitamins A, B, C, and E. The recipe below is quick, easy, healthy and balanced. Try adding farro to your whole grain rotation!
SICILIAN FARRO & TUNA SALAD adapted from www.fitnessmagazine.com
Serves 4; 320 cals per serving, 34g carb, 25g protein, 8g fat, 1g saturated fat, 3g fiber
ingredients
- 2 1/2 cups water
- 3/4 cup farro
- 2 – 5 ounce can water-packed tuna, drained
- 1/4 cup golden raisins
- 6 pitted green olives, chopped
- 2 tablespoons drained capers, chopped
- 2 1/2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon Mustard
- 2 tablespoons olive oil
- 4 cups torn arugula or baby arugula
- Salt (optional)
- Freshly ground black pepper
directions
1. Bring water to a boil in a large, heavy saucepan. Add farro and simmer, partially covered, over medium-low heat 30 minutes. Turn off heat, cover pot and let farro rest 5 minutes. Fluff with a fork and transfer to a large serving bowl to cool, about 10 minutes.
2. Add tuna, raisins, olives and capers; stir well to break up tuna. Stir in lemon juice, mustard and oil. Add arugula and gently toss to combine; season with salt and pepper to taste.
“This body is the only one we have, we must treat it with great love and respect, so that it will, in turn, enable us to enjoy all those things we love.” -Oprah and Deepak Chopra
Be Well ~Meg @REJOOV
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