Tuna Niçoise Grain Bowls

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

by Jamie Vespa, R.D. Recipe Developer

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!

Servings
4
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)

Directions

    1. Place 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.
    1. Meanwhile, 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.
    1. Combine 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.
    1. Divide 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.

Nutrition Info

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
Jamie Vespa, R.D.
Meet Our Writer
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.