A fresh and quick version of the traditional Apulian panzanella, enriched with Greek feta, tuna in oil, and sun-dried tomatoes. No-cook recipe, ideal for light and quick lunches.
Soften the frisa: quickly dip the barley frisa in cold water for about 30 seconds to 1 minute, just long enough to soften it without making it too soggy.
Drain and crumble: drain the frisa well and let it rest for a couple of minutes to remove excess water. Crumble the frisa with your hands directly into the bowl into irregular pieces.
Add tuna and feta: drain the tuna from excess oil and crumble it into the bowl. Cut the feta into about 1 cm cubes and add it to the frisa.
Add sun-dried tomatoes and capers: drain the sun-dried tomatoes and cut them into strips, then add them to the bowl together with the capers (if salt-packed, rinse them first).
Season and mix: add a drizzle of extra virgin olive oil and a generous sprinkle of oregano. Mix well so the frisa absorbs the flavors. Taste and, if necessary, adjust salt and pepper carefully, considering the saltiness of the feta, capers, and tuna.
Bowl
Sieve or colander
Knife
Variations: add sliced cucumbers, red onion julienne, or bell pepper strips for freshness; or Taggiasca or Kalamata olives for more flavor.
Italia, Puglia
| Energy (kcal) | 202.94 |
| Carbohydrates (g) | 12.67 |
| of which Sugars (g) | 6.91 |
| Fat (g) | 9.8 |
| of which Saturates (g) | 4.81 |
| Protein (g) | 15.7 |
| Fiber (g) | 2.17 |
| Sale (g) | 0.52 |
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