MEDITERRANEAN TUNA & FARRO BOWL
Mediterranean tuna & farro bowl is a refreshing and nutrient-dense meal inspired by classic Mediterranean flavours. The nutty chewiness of farro pairs beautifully with tender, flaky tuna, while juicy cherry tomatoes add a burst of freshness. The olive oil & lemon dressing brings a zesty, aromatic touch that ties all the ingredients together for a well-balanced, flavourful dish. This meal is an excellent source of protein, fibre and healthy fats, making it a perfect choice for a satisfying lunch, post-workout recovery, or a light yet nourishing dinner. The combination of simple, whole-food ingredients ensures a wholesome and delicious meal that is quick to prepare. Whether you’re looking for a meal-prep-friendly option or a quick and refreshing Mediterranean-inspired bowl, this dish delivers both taste and nutrition in every bite.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1 serving
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Steam, No-Cook, Simmer
OCCASION/HOLIDAY
Healthy Eating, Meal Prep, Summer, Light Lunch, Quick Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Quick & Easy
DISH TYPE
Grain Bowl
INGREDIENTS
Here is the list of ingredients we need to prepare Mediterranean Tuna & Farro Bowl:
- 50g cooked farro
- 80g canned tuna, drained
- 10g cherry tomatoes, halved
- 1 tbsp olive oil & lemon dressing
- ½ tsp dried oregano (optional, for extra Mediterranean flavour)
- ¼ tsp black pepper (optional, for seasoning)
- 1 tbsp crumbled feta cheese (optional, for added creaminess)
FULL NUTRITIONAL INFORMATION
- Calories: 365 kcal
- Protein: 38g
- Carbohydrates: 34g
- Fibre: 6g
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 320mg
- Sugar: 2g
PREPARATION FOR MEDITERRANEAN TUNA & FARRO BOWL
- Prepare The Farro: Cook farro according to package instructions. Drain any excess water and let it cool slightly before fluffing with a fork.
- Drain The Tuna: Open the canned tuna, drain the liquid, and break it into smaller chunks for easy mixing.
- Slice The Cherry Tomatoes: Cut the cherry tomatoes in half to release their natural juices and enhance their flavour.
- Assemble The Bowl: Place cooked farro at the base of a serving bowl. Add the drained tuna and halved cherry tomatoes on top.
- Drizzle With Dressing: Pour the olive oil & lemon dressing evenly over the ingredients for a zesty, aromatic finish.
- Garnish And Serve: Sprinkle with dried oregano and black pepper for additional flavour. If desired, top with crumbled feta cheese for a creamy, tangy touch. Serve immediately and enjoy.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS FOR MEDITERRANEAN TUNA & FARRO BOWL
- Perfect Farro Texture: Cook farro until slightly chewy for the best consistency—avoid overcooking.
- Enhance The Dressing: Add a dash of garlic or a teaspoon of Dijon mustard for extra depth of flavour.
- Balanced Seasoning: Adjust salt, pepper, and oregano to taste for the perfect Mediterranean touch.
- Extra Crunch: Sprinkle toasted pine nuts or slivered almonds for added texture.
- Meal-Prep Friendly: Store ingredients separately and assemble just before eating to maintain freshness.
VARIATIONS
- High-Protein Option: Add a boiled egg or extra tuna for more protein.
- Low-Carb Version: Replace farro with cauliflower rice or leafy greens.
- Spicy Kick: Mix in a pinch of red pepper flakes or a drizzle of harissa for a bolder taste.
- Nutty Flavour: Toss in chopped walnuts or sesame seeds for added crunch.
- Creamier Texture: Mix a spoonful of Greek yoghurt into the dressing for a richer consistency.
- Extra Veggies: Add sliced cucumbers, roasted red peppers, or baby spinach for more nutrients.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. Keep dressing separate until ready to serve.
- Freezing: Freeze cooked farro separately for up to 1 month. Tuna and dressing are best stored fresh.
- Reheating: Warm farro in the microwave for 1-2 minutes before serving if desired.
- Meal Prep Tip: Pre-portion ingredients into containers for quick, easy meals throughout the week.