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Farro, Green Bean, and Fennel Salad with Tuna Recipe

Farro, Green Bean, and Fennel Salad with Tuna Recipe

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Farro, Green Bean, and Fennel Salad with Tuna

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Ingredients

Count

Nutrition

1433

Calories

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Ingredients:

Serving

1/2 cup uncooked whole-grain farro
3/4 tsp salt, divided
4 cups water
2 cups (2-inch) cut green beans (about 1/2 lb)
3 tbsp extra-virgin olive oil
2 tbsp white wine vinegar
1 tbsp fresh lemon juice
1 tsp dijon mustard
1 small garlic clove, minced
1/4 tsp freshly ground black pepper
1 cup grape tomatoes , halved lengthwise
1 cup very thinly sliced fennel bulb (about 1 small bulb)
1/4 cup fresh flat-leaf parsley leaves
1/4 cup oil-cured olives, pitted and coarsely chopped
5 green onions, thinly sliced
2 (4.5-oz) jars sustainable oil-packed albacore tuna, drained (such as wild planet)

Directions:

Combine farro, 1/2 teaspoon salt, and 4 cups water in a medium saucepan; bring to a boil. Cover and simmer 60 minutes or until farro is tender but still slightly chewy. Drain. Cool slightly.
While farro cooks, fill another medium saucepan two-thirds full with water; bring to a boil. Add green beans; cook 4 minutes or until crisp-tender. Drain and rinse with cold water; drain.
Combine oil, vinegar, juice, mustard, and garlic in a large bowl; stir in the remaining 1/4 teaspoon salt and pepper. Add farro, beans, tomatoes, and next 4 ingredients (through green onions); toss well to combine. Flake tuna into large chunks. Add tuna to salad; toss gently to combine.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1432.87 Kcal (5999 kJ)
Calories from fat	924.75 Kcal
		% Daily Value*
Total Fat	102.75g	158%
Sodium	1900.11mg	79%
Potassium	1071.83mg	23%
Total Carbs	115.7g	39%
Sugars	19.96g	80%
Dietary Fiber	21.42g	86%
Protein	20.89g	42%
Vitamin C	72.7mg	121%
Iron	8.9mg	49%
Calcium	327.9mg	33%

Amount Per 100 g
Calories	77.46 Kcal (324 kJ)
Calories from fat	49.99 Kcal
		% Daily Value*
Total Fat	5.55g	158%
Sodium	102.72mg	79%
Potassium	57.94mg	23%
Total Carbs	6.25g	39%
Sugars	1.08g	80%
Dietary Fiber	1.16g	86%
Protein	1.13g	42%
Vitamin C	3.9mg	121%
Iron	0.5mg	49%
Calcium	17.7mg	33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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