Farro Salad with Preserved Tuna
Farro, also known as emmer wheat, is one of the oldest cultivated grains, dating all the way back to biblical times. I love its nutty flavor with our Preserved Tuna. Look for unprocessed whole grain farro with bran and germ intact. It is loaded with fiber which can help lower cholesterol levels in the blood as well as keep things moving to promote healthy digestion. Farro has a higher level of protein than most other grains. If it was good enough for Moses, it’s good enough for me!
2 cups farro
1 carrot, peeled and cut into large pieces
1 onion, peeled and quartered
4 cloves garlic, peeled
2 guindilla peppers, or 2 pieces ancho chile 1 bay leaf
2 large organic eggs
1/2 cup Preserved Tuna, or good quality canned tuna in olive oil
1/4 cup Pickled Mushrooms
2 tablespoons finely minced Quick-Cured Lemons
Healthy splash My Favorite Vinaigrette
Freshly ground black pepper
1. Thoroughly rinse the farro in a large colander under running water. Transfer to a large heavy-bottomed pot and add the carrots, onions, garlic, peppers, bay leaf, and 4 cups water. Add enough kosher salt so the water tastes like sea water.
2. Cover, place over high heat, and bring to a boil. Reduce the heat and simmer for 20–25 minutes, until the grain is soft and cooked through.
3. Drain the farro (discarding the aromatics) and set aside to cool.
4. Soft-boil the eggs in a small saucepan: Bring 3–4 cups water to a boil and add the eggs. Reduce the heat and simmer for 5–6 minutes. Run the eggs under cold water, then peel and quarter them. The yolks should be golden and creamy.
5. Combine the preserved tuna, mushrooms, lemons, and arugula in a large serving bowl, then add the cooled farro and dress with the vinaigrette.
6. Season with salt and pepper and garnish the salad with the soft-cooked eggs.
Originally featured in Food Hero, Seamus Mullen