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MEDITERRANEAN TUNA & FARRO BOWL
14

MEDITERRANEAN TUNA & FARRO BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

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.

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