Lunch/Dinner

Farro with Tuna

WHAT

A hearty, Sardinian-inspired bowl made with nutty farro, olive-oil-packed tuna, chickpeas, fresh herbs, and lemon. Bright, nourishing, and Mediterranean — a simple longevity-focused meal rooted in Blue Zone eating.

NUTRIENTS

Rich in fiber, lean protein, omega-3 fats, minerals, and antioxidants from farro, legumes, tuna, and olive oil. Supports steady energy, digestion, and heart health.

BENEFITS

Helps build lean muscle, supports satiety and balanced blood sugar, and reduces inflammation. A wholesome, protein-rich lunch that fuels energy and longevity.

WHEN & HOW

Ideal for lunch, a light dinner, or meal prep. Enjoy warm or room-temperature with a squeeze of lemon and a drizzle of extra-virgin olive oil.

SUBSTITUTE

Swap tuna for sardines, salmon, or white beans for a plant-based option. Use barley or brown rice instead of farro. Add seasonal vegetables like spinach, zucchini, or roasted peppers.

PREPARATION

• Cook farro in salted water until tender; drain.

• Warm farro + chickpeas in a skillet with olive oil.

• Add tuna, lightly flaking and keeping a bit of its olive oil.

• Stir in tomatoes or roasted peppers.

• Season with salt, pepper, lemon juice, and zest.

• Fold in fresh herbs and optional capers or olives.

• Finish with a drizzle of olive oil and serve warm or room-temp.