Sicilian Tuna and Farro Bowl with Arugula and Walnuts

Chewy farro under peppery arugula, oil-packed tuna, green olives and toasted walnuts, all sharpened with lemon and capers. It packs well, so it doubles as the lunch box you actually look forward to.

Serves 335 minutes mediterraneananti-inflammatoryhigh-proteindairy-free

• ✓Oil-packed tuna is an everyday source of protein and omega-3 fats.
• ✓Walnuts are among the richest plant sources of omega-3 fats.
• ✓Arugula is a leafy green with folate and a peppery bite.
• ✓Farro is a whole grain with fiber and a nutty chew.

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Ingredients

• •1 cup / 180 g pearled farro, rinsed
• •2 cans (5 oz / 140 g each) oil-packed tuna, drained
• •4 big handfuls arugula
• •½ cup / 50 g walnuts, toasted and roughly chopped
• •½ cup castelvetrano olives, pitted and torn
• •2 tbsp capers, rinsed
• •4 tbsp olive oil
• •juice and zest of 1 lemon
• •salt and black pepper

Method

1. Simmer the farro in salted water 25 minutes, until tender but still chewy; drain well.
2. While it is warm, dress the farro with 2 tbsp oil, half the lemon juice, salt and pepper.
3. Whisk the remaining oil with the rest of the lemon, the zest and the capers.
4. Bowl it: farro, arugula folded through, tuna in big flakes, olives and walnuts, caper dressing over the top.

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.