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Lemon-Dressed Farro, Tuna and Chickpea Salad

Lemon-Dressed Farro, Tuna and Chickpea Salad 6.000

Stacy Zarin Goldberg for The Washington Post; food styling by Lisa Cherkasky for The Washington Post

Mindful Makeover Apr 3, 2013

I was raised on tuna salad made with mayonnaise, sour cream and lemon juice. It was one of my mom’s go-to dishes, often served as a last-minute meal staple.

Using the classic Portuguese combo of tuna and chickpeas as a starting point, this version is a complete turnaround from that tradition. Farro, a whole grain similar to wheat berries, brings pleasantly nutty flavor, fiber and plenty of nutrients. It’s one of the most accessible of the ancient grains, especially in pearled form. The result is fresh and light, and it doesn't need an accompaniment of bread or crackers.

Here, oil-packed light tuna lends more flavor than tuna packed in water, but you can use either. Pearled farro, which cooks in 15 to 20 minutes, is a wonderful time-saving alternative to whole farro, which requires a long soaking and/or cooking time. Pearled farro is available in the Nature's Marketplace section at Wegmans, at some Harris Teeter locations, at Whole Foods Markets and from various online purveyors. Semi-pearled farro can be substituted; it will take longer to cook.

Make Ahead: This salad is best when made at least 2 hours before serving, so its flavors can meld.

Servings: 6 - 8

Yield: Makes 6 generous cups

  • Grated zest of 1 large lemon
  • 5 tablespoons fresh lemon juice (from 2 large lemons)
  • 1/4 cup extra-virgin olive oil
  • Salt
  • Freshly ground black pepper
  • 1 cup pearled or semi-pearled farro, cooked according to the package directions, then cooled (about 3 cups cooked; see headnote)
  • 1 3/4 cups cooked or canned no-salt-added chickpeas (if using canned, drain and rinse)
  • 6 1/2 to 7 ounces canned, oil-packed light tuna packed, flaked (may substitute water-packed light tuna)
  • 4 ounces sweet onion, such as Maui, Vidalia or Walla Walla, cut into 1/4-inch dice (about 1 cup)
  • 1/4 cup chopped, loosely packed parsley


Whisk together the lemon zest and juice and the oil in a small bowl to form an emulsified dressing. Season with salt and pepper to taste.

Combine the cooled farro, chickpeas, tuna, onion, parsley and the lemon dressing in a large bowl. Toss to incorporate. Taste, and adjust the seasoning as needed. For the best flavor, refrigerate for at least 2 hours before serving.

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Recipe Source

From Mindful Makeovers columnist Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

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Nutritional Facts

Calories per serving (based on 8): 260

% Daily Values*

Total Fat: 11g 17%

Saturated Fat: 2g 10%

Cholesterol: 15mg 5%

Sodium: 180mg 8%

Total Carbohydrates: 30g 10%

Dietary Fiber: 6g 24%

Sugar: 3g

Protein: 13g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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