https://www.healthcentral.com/recipe/tuna-nicoise-grain-bowls
Ulcerative ColitisUC and DietUC Cooking ClubGrain Bowl

Tuna Niçoise Grain Bowls

This dish is basically the Mediterranean diet in one dish: whole grains, olive oil, fish, and colorful veggies.

Tuna Niçoise Grain Bowls
Jamie Vespa, R.D.

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!

Serving Size

Servings

4
Prep and Cook Time

Total Time

40 min

Ingredients

  • 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)

Nutrition Information

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

Directions

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.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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