How to Make Nine Grain Tuna Salad

Tuna and grains are both healthy food items and can be used together to prepare salads which are rich in nutrients but low on calories. Whether you are on a diet, or are moving towards healthier meal choices, this is an easy to make recipe which can be highly effective.

Preparation Time: 5 – 10 minutes
Cooking Time:
45 60 minutes
Total Time: 50 – 70 minutes
Serving Size:
6 – 7 persons
Utensils: Saucepans, bowl, measuring cups, measuring spoons, stove, serving bowl.

Ingredients:

– 2-3 cans of high-quality tuna, or 1 lb of your homemade tuna fish
– 8 ounces uncooked spelt
– 3 cups water
– 8 ounces uncooked pearl couscous or harvest grains’ blend.
– 1 3/4 cups water
– Olive oil
– 1 cup sliced toasted almonds
– 4 ounces soft goat cheese, chilled and crumbled
– 2 Meyer lemons, zested and juiced
– 1/4 cup olive oil
– 1 tablespoon walnut oil
– 1 cup long grain brown rice
– 1 cup millet
– 3 handfuls of whole barley
– 3 handfuls of whole oats (groats)
– 1 handful of red rice, wild rice, or a mixture of wild type rice
– 2 teaspoons salt

Instructions

  • 1

    Mix one cup brown rice, one cup millet, three handfuls of whole barley, three handfuls of whole oats, and a handful of red rice and wild rice in a large bowl.

  • 2

    Rinse the grains thoroughly, drain them and put in a large saucepan with a thick bottom.

  • 3

    Add water to the saucepan so that the grains are completely immersed.

  • 4

    Stir two tablespoons of salt in the grains and bring the mixture to boil on medium high heat. Once it starts boiling, reduce the heat as much as possible. Now cover the pot and allow the grains to simmer until all the water has evaporated (about half an hour).

  • 5

    Cook the spelt in another large saucepan over medium high heat, adding a cup of water at a time, while stirring constantly. Once the water gets absorbed, add another cup of water until the spelt is al dente. Make sure there is no water remaining in the saucepan once you remove it from the stove.

  • 6

    In a small sauce pan, boil 1 ¾ cups of water and add harvest grains' blend to it. Cover the saucepan and allow the grains to simmer on low heat for 15 minutes. After 15 minutes, remove the lid and cook on medium high flame until any remaining water evaporates.

  • 7

    Combine all the cooked grains in a large bowl.

  • 8

    Add sliced, toasted almonds, lemon zest and goat cheese to the grains and toss to combine.

  • 9

    Combine the Meyer lemon juice and oils, and pour over the grain salad.

  • 10

    Season your salad with salt and pepper and toss well to mix all the ingredients.

  • 11

    Flake the canned or homemade tuna into chunks and add it to the grains salad, drizzle with fresh lemon juice and gently toss to combine.

  • 12

    Serve.

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