My F&W
quick save (...)
warm wheat berries with tuna, fennel and olives
© Frances Janisch

Warm Wheat Berries with Tuna, Fennel and Olives

  • ACTIVE: 30 MIN
  • TOTAL TIME: 1 HR Plus overnight soaking

For this Mediterranean-inflected salad, chef Seamus Mullen likes poaching fresh tuna or bonito in olive oil; store-bought fish jarred in olive oil works very well, too.

  1. 3 tablespoons extra-virgin olive oil
  2. 1 large carrot, thinly sliced
  3. 1 medium onion, thinly sliced
  4. 1 garlic clove, minced
  5. 1 cup wheat berries (7 ounces), soaked overnight and drained or quick-soaked (see Note.
  6. 2 cups low-sodium chicken broth
  7. 2 cups water
  8. Salt and freshly ground pepper
  9. 2 tablespoons fresh lemon juice
  10. One 7-ounce jar imported tuna in olive oil, drained and flaked
  11. 1/2 cup green olives, coarsely chopped
  12. 1 cup baby arugula
  13. 1 small fennel bulb, thinly sliced
  1. In a saucepan, heat 1 tablespoon of the oil. Add the carrot, onion and garlic and cook over moderate heat, stirring, until slightly softened, 5 minutes. Add the wheat berries, chicken broth and water and season with salt. Bring to a boil and cook over moderately high heat until the wheat berries are tender, 30 minutes. Drain well and return the wheat berries and vegetables to the saucepan. Season with salt and pepper and let cool for 10 minutes.
  2. Stir the remaining 2 tablespoons of olive oil and the lemon juice into the wheat berries. Fold in the tuna, olives, arugula and fennel. Season with salt and pepper and serve warm or at room temperature.

One Serving 284 cal, 30 gm carb, 12 gm fat, 1.8 gm sat fat, 16 gm protein, 5 gm fiber.

Cover the grains with water in a saucepan and bring to a boil. Remove from the heat, let stand for 1 hour, then drain.

Suggested Pairing

Full-bodied Spanish white.



Average Rating



Add A Comment

    Add a Comment

    See our terms
    You must be logged in to comment. or
    You might also like
    The Dish
    Receive delicious recipes and smart wine advice 4x per week in this e-newsletter.
    The Wine List Weekly pairing plus best bottles to buy.
    F&W Daily One sensational dish served fresh every day.

    Congratulations to Mei Lin, winner of Top Chef Season 12.

    Join celebrity chefs, renowned winemakers and epicurean insiders at the culinary world's most spectacular weekend, the FOOD & WINE Classic in Aspen, June 19-21.