Tuna, Chickpea, and Farro Salad

The tuna salad of my childhood was a straightforward affair that involved mashing together a can of water-packed tuna with heaps of Best Foods mayonnaise, red onion, and diced celery. It was a beautiful thing when sandwiched between slices of soft wheat bread, and remains a lunch favorite. But the possibilities for turning tuna into a meal go far beyond the sandwich as evidenced by this Tuna, Chickpea, and Farro Salad.

Consider Canned Tuna

To my mind, Americans have a rather narrow view for how canned fish is used in everyday meals.  Frankly, we can be a bit snobbish about it, with a tendency to consider fresh fish the far superior option. The fact is, canned seafood is nourishing, economical, convenient, and done right, plainly delicious. I always have a few cans of fish (usually tuna, salmon, and sardines) tucked in the pantry.  Perhaps we need to take a cue from our friends in Europe, who lean on a wide variety of canned fish, tuna included, in many difference preparations.

Not So Standard Tuna Salad

Today’s recipe is a good example of taking the convenience of canned fish and spinning it into something a little bit beyond a standard salad. You start with a base of cooked farro, toss it with arugula and chickpeas (a favorite partner for tuna), and top with crumbled feta. I use fennel instead of celery for the signature crunch. Here are a few tasty ways to enjoy it:

For a tasty light supper

Packed into containers for school or work lunch

Spooned into lettuce leaves for a hand-held meal

Enjoyed as a snack if you happen to have leftovers

If you like Tuna, Chickpea, and Farro Salad, check out:

Tuna Nicoise Pasta

Superfood Tuna Sandwich

This line up of recipes on Cooking Light

And if you care to stretch into other canned seafood,  learn about the upside of sardines.

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Tuna, Chickpea, and Fennel Salad

We’re giving tuna a Mediterranean makeover in this hearty, whole grain salad. Farro, chickpeas, fennel, and arugula get tossed together with tuna and a bright splash of lemon. Feta scattered over the top makes a tasty finish. Serve it as a light supper any day of the week or take it to go, since it packs up beautifully for school or work lunch. Feel free to substitute another hearty whole grain for the farro, such as brown rice, sorghum, barley, or Israeli couscous. You’ll need about one and one-third of a cup of cooked grains in place of the farro.

Course Main Course, Side Dish

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings 4 servings as a light supper or 6 as a side dish

Author Katie Morford

Ingredients

• ½ cup uncooked farro
• 1 five-ounce can tuna , drained
• 1 cup canned chickpeas
• ½ large bulb fennel, cut in half, cored, and sliced very thin
• 2 generous handfuls baby arugula
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• Zest of 1/2 lemon
• ¼ teaspoon ground cumin
• ½ teaspoon kosher salt
• 1/3 cup crumbled feta cheese

Instructions

1. Cook the farro according to package directions. Drain well if any cooking water remains.
2. Transfer the farro to a large bowl. Add the tuna, flaking it with a fork, chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin, and salt. Toss well.
3. Spoon into a shallow serving bowl or small platter and sprinkle the feta over the top. Serve.