This hearty healthy recipe for a tuna nicoise grain bowl pairs the classic salad with farro for the perfect easy lunch.
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Why we love this recipe
I do love a good Nicoise salad, which is basically a combo of canned tuna and green beans and baby potatoes and hard boiled eggs, and I’ve messed with the classic before by adding pasta.
But farro is one of my all time favorite grains, and so I figured it would be a great spin on this fave. Farro is packed with fiber and protein and has a lovely nutty taste and chewy texture that turns this classic salad into a full on main course.
It’s a good and good for you recipe that works as a lovely lunch or a light supper, and I am here for it!
Ingredients you need
Here’s how you make this recipe
STEP 1: Start by cooking up some farro with a pinch of salt according to the package directions (and if you can’t find farro, barley or brown rice will work just fine!).
STEP 2: Now cook up some baby potatoes and green beans until they are tender, and cut the potatoes up into halves or quarters. We are going for bite-sized vegetables!
STEP 3: Now the easy sauce. Pour some olive oil, lemon juice, a chopped shallot, a little dried thyme and some mustard in a small jar and shake shake shake. Give it a taste and add a little salt and pepper if you think it needs it.
STEP 4: Time to mix it up! Put some canned tuna (yay for protein!) the cooked farro, some cherry tomatoes, a little fresh chopped parsley, the potatoes and the green beans in a medium bowl, drizzle with half the dressing and stir it all up. Give it a taste and drizzle on more dressing until it is just the way you like it.
STEP 5: Last but not least, divide the tuna mixture among plates, top with some jarred tuna and a hardboiled egg quarter, scatter some capers on top, drizzle with a little more dressing and serve it up!
Recipe FAQs
More Tips For Making A Tuna Nicoise Grain Bowl!
Brown rice or cooked barley is a fine substitute for farro – but I really hope you find some one day because it is AWESOME!
For this dish, I always splurge on the tuna in oil in the jar – I love the Tonnino brand – but there are so many flavors going on that you can pretty much use whatever canned or jarred tuna you like best.
Nicoise basically means from the Nice region of France, where this salad is supposed to have originated.
You can! Grated or cooked carrots, cucumber, edamame, avocado, scallions…be as creative as you like!
Pop your question in the comments section below the recipe card and I will answer pronto!
Tuna Nicoise Grain Bowl
This hearty healthy recipe for a tuna nicoise grain bowl pairs the classic salad with farro for the perfect easy lunch.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4
- Category: Lunch
- Method: Stovetop
- Cuisine: American
- Diet: Low Lactose
Ingredients
- 1 cup farro (see note)
- ½ pound baby potatoes
- ½ pound green beans
- ¼ cup olive oil
- Juice from ½ lemon
- 1 small shallot, peeled and minced
- 1 teaspoon dried thyme
- 1 teaspoon grainy mustard
- 1 cup cherry tomatoes, cut in halves
- ½ cup chopped fresh parsley
- 2 tablespoons capers
- 2 7 ounce containers tuna packed in oil
- 2 hardboiled eggs
Instructions
- Cook farro according to package directions and set aside.
- Put the potatoes in a pot, cover with water and bring to a boil over high heat. Simmer until potatoes are tender, about 10 minutes. Scoop out with a slotted spoon (leaving the hot water in the pot) and cool while you cook the beans.
- Bring the water to a boil and add the beans. Cook until crisp tender, about 5 minutes, and then drain. Run cold water over the beans to stop them from cooking.
- Cut the potatoes into halves or quarters.
- Combine the olive oil, lemon juice, shallot, thyme and mustard in a small jar and shake shake shake.
- Place the cooked farro, tomatoes, parsley, cooked potatoes and green beans in a large bowl, drizzle with half the dressing and toss until combined.
- Divide the farro mixture among plates, top with tuna and a hardboiled egg half, scatter capers on top, drizzle with a little more dressing and serve!
Notes
You can substitute barley or brown rice for the farro if you prefer!
Need to add something to your kitchen equipment to make this recipe? Below are some of the items we used in the Framed Cooks kitchen to help cook this up. These are affiliate links to things we use and love, which helps to pay for all that bacon I keep buying!
OTHER TUNA RECIPES WE LOVE!
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