Tuna And Vegetable Farro Bowl Recipes

TUNA AND VEGETABLE FARRO BOWL

Steps:

• Divide cooked farro between 2 serving bowls. Top evenly with tuna, Jarlsberg cheese, egg, tomato, and avocado. Add dressing and sprinkle with croutons.

MEAL PREP FARRO AND QUINOA VEGGIE BOWLS

Steps:

• In a 6-quart saucepan, combine the water, farro, quinoa, bay leaf, the grated zest of 1 lemon and a large pinch of salt. Stir and bring to a boil over medium-high heat. Stir again then cover, reduce the heat to a simmer and cook over medium-low heat for 10 minutes. Bump the heat up to medium and cook, uncovered, until all of the liquid has absorbed and the grains are al dente, 5 to 7 minutes.
• Cover, remove from the heat and let stand for 5 minutes more. Remove and discard the bay leaf and fluff the grains with a fork.
• While the grains cook, prep your veggies, herbs and cut the 2 lemons into 10 wedges. If meal prepping for the week, only cut the amount of avocado you need right away. Refrigerate everything (except the nuts and seeds) in separate airtight containers for up to 3 to 4 days until needed.
• To assemble 1 bowl: Scoop 1/2 cup of the cooked grains into a shallow bowl then top with a few thin avocado slices, some of the cucumber and a handful each of the baby lettuce and carrots. Add a sprinkle of the cashews and sunflower seeds followed by a scoop of hummus. Finish with a sprinkle of herbs, a squeeze of 1 lemon wedge and drizzle of olive oil. Feel free to top the bowl with any of the suggested add-ins or switch-ups.
• After refrigerating the grains, let them come to room temperature before serving. Alternatively, warm them in the microwave, or in a skillet with a little water over low heat until the liquid evaporates.

FARRO WITH TUNA AND TOMATOES

Steps:

• Rinse the farro well, and drain in a sieve. Put it in the pot with 6 cups of water, the bay leaves, 1/2 teaspoon salt, and 2 tablespoons olive oil. Bring to the boil, stirring occasionally, then set the cover slightly ajar and adjust the heat to maintain a steady, bubbling simmer. Cook about 1/2 hour, stirring from time to time, until the farro grains are cooked through but still al dente, then turn off the heat. Most of the liquid should have been absorbed; if there's water still visible, pour it off. Discard the bay leaves. Keep the farro in the covered pot to stay warm while you make the sauce.
• Pour 1/3 cup of the olive oil into the big skillet, and set over medium-high heat. Scatter the sliced garlic and peperoncino in the pan, and cook for a couple of minutes, to caramelize. Stir in the crushed tomatoes, 2 teaspoons salt, and the capers, and heat to a moderate boil, letting the tomatoes bubble away, uncovered.
• Meanwhile, drain the canned tuna and break it up into thick flakes, 1/2 inch or a bit larger. After the tomatoes have cooked about 5 minutes, drop the tuna in the skillet, and stir it into the tomatoes slowly, so the flakes of fish stay together. Cook at the same bubbling boil for another 5 minutes, until the tomatoes are cooked and slightly reduced.
• Lower the heat a bit, and stir in the remaining olive oil (about 3 tablespoons). Now spill the cooked farro on top of the sauce, and toss and stir, still over moderate heat, until the grains are very hot and thoroughly mixed with the tomatoes and tuna. Turn off the heat, toss in the chopped parsley, and serve.

FARRO AND ROASTED VEGETABLE GRAIN BOWLS

Steps:

• Preheat the oven to 400 degrees F.
• Arrange the squash, bell pepper and fennel each in their own section on a baking sheet. Drizzle with 2 tablespoons of the olive oil and sprinkle with 1 teaspoon salt and 1/4 teaspoon black pepper. Toss the vegetables to coat them, keeping each in its own section. Roast for 20 minutes.
• Meanwhile, toss the greens with 2 teaspoons of the olive oil, 1/2 teaspoon salt and a pinch of black pepper on another baking sheet. Set aside.
• After 20 minutes, remove the roasted vegetables and flip them over. The vegetables will be brown on the first side and almost tender. Place back in the oven along with the greens and roast until the greens are wilted and the vegetables are completely tender but still hold their shape, about 10 minutes more. Let cool.
• While the vegetables cool, make the vinaigrette. Whisk together the orange and lemon juice, honey, Dijon and 1/2 teaspoon salt in a small bowl. Slowly stream in the remaining 2 tablespoons olive oil while whisking until the dressing is emulsified. Store the dressing in an airtight container in the refrigerator for up to 1 week.
• Once cooled, dice the roasted peppers and fennel into 1/2-inch pieces. In a medium bowl, toss together the roasted vegetables, greens, Big Batch Farro and vinaigrette. At this point you can store the mixture in an airtight container in the refrigerator for 2 to 3 days. When ready to serve, add to a serving bowl and top with the feta, fennel fronds and freshly cracked black pepper to taste.
• Bring a large pot of water (about 3 quarts) to a boil and add 2 tablespoons salt; the water should be well seasoned like you are cooking pasta. Pour in the farro and stir. Lower the heat slightly so the water is at a rapid simmer. Cook the farro until tender with a slight chew, 13 to 15 minutes. Immediately drain the farro and run under cold water to cool completely. Drain again to remove excess liquid. Makes 4 cups.