Tuna Salad Whole-Grain Sandwich-Cucumber

Cucumber–Tuna Salad Whole-Grain Sandwich is a light, nutritious, and satisfying meal. Flaked tuna is mixed with fresh cucumber, a touch of seasoning, and a creamy or yogurt-based dressing, then layered between slices of fiber-rich whole-grain bread. This wholesome sandwich provides a perfect balance of lean protein, healthy fats, and complex carbohydrates, making it ideal for lunch, a quick snack, or on-the-go meals.

Ingredients

• ¾ Cup Dry Farro & 3 Tbsp Olive Oil 2½ Cups Water Or Broth (For Farro)
• 2 Cups Arugula (Or Baby Spinach) 2 Tbsp Lemon Juice/ Wine Vinegar
• 1 Tsp Dijon Mustard, 1 Clove Garlic (Minced), ½ Tsp Salt, ¼ Tsp Black Pepper
• ¼ Cup Unsalted Shelled Pistachios, Roughly Chopped
• 1 Can (14 Oz) Artichoke Hearts In Water, Drained & Quartered (~1½ Cups)

Directions

1. Cook Farro: Rinse Farro. Combine With 2½ Cups Water Or Broth In A Pot; Add Salt If Using Plain Water. Bring To A Boil, Then Simmer For 20–25 Minutes Until Tender But Chewy.
2. Make Dressing & Prep Salad: In A Small Bowl, Whisk Olive Oil, Lemon Juice Or Vinegar, Dijon Mustard, Garlic, Salt, And Pepper. In A Large Bowl, Mix Cooled Farro, Artichoke Hearts, Arugula, Pistachios, And Cherry Tomatoes (Optional).
3. Finish & Serve: Pour Dressing Over Salad. Toss Gently; Arugula May Wilt Slightly. Let Sit 5–10 Mins For Flavors To Blend. Serve Immediately Or Chill. Add Chickpeas Or Chicken For Extra Protein If Desired