During remissions, people with ulcerative colitis are encouraged to follow a Mediterranean diet, which focuses on omega-3-rich fish like salmon and tuna, as well as whole grains, olive oil, and fresh produce. This fully loaded bowl boasts all that and more. Get the scoop on how we developed our UC Cooking Club recipes!
Total Time40 min
- 1 cup dry farro, rinsed
- ½ tsp. kosher salt, divided
- 12 oz. small red or fingerling potatoes
- 6 oz. haricots verts (French green beans)
- 2 Tbsp. fresh lemon juice
- 2 tsp. chopped fresh oregano or ¾ tsp. dried
- 2 tsp. honey
- 1 tsp. Dijon mustard
- ¼ tsp. black pepper
- ¼ cup extra-virgin olive oil
- 1 cup halved cherry tomatoes
- 2 (5-oz.) cans tuna, drained and flaked
- 2 oz. black or green olives, sliced
- 2 soft-boiled eggs, halved (optional)
Per serving: 489 calories; 19g fat; 3g saturated fat; 30mg cholesterol; 688mg sodium; 30mg carbohydrate; 6g fiber; 26g protein; 7g sugar; 81mg calcium; 3mg iron; 824mg potassium
Step 1Place farro in a medium saucepan; add ¼ tsp. salt and 3 cups water. Bring to a boil; reduce heat to medium-low, and simmer, covered, for 30 minutes. Drain excess liquid.
Step 2Meanwhile, place potatoes in a separate large saucepan; add water to cover by 2 inches. Bring to a boil over high; reduce to medium-low, and simmer 15 minutes. Add haricots verts; simmer 6 more minutes. Drain and rinse potatoes and haricots verts. Cut potatoes into halves or quarters, depending on size. Set aside.
Step 3Combine lemon juice, oregano, honey, mustard, remaining ¼ salt, and black pepper in a small bowl; whisk to combine. Gradually stream in olive oil, whisking constantly, until smooth.
Step 4Divide cooked farro, potatoes, haricots verts, tomatoes, tuna, and olives evenly between each of four bowls. Add one half egg to each bowl, and drizzle dressing over the top.