Farro and Salmon Salad: Easy and Quick Recipe for a Summer Lunch
Are you ready to spice up your lunch break or summer dinner?
Today we prepare a dish that is a true explosion of taste and freshness, perfect for hot days or when you’re craving something light yet highly satisfying: my incredible Farro and Salmon Salad!
Forget the usual boring salads: this recipe is a tribute to simplicity, but with a gourmet touch that will make you shine without any effort.
Imagine the rustic and pleasant texture of farro, the enveloping and delicate flavor of smoked salmon, the explosive sweetness of cherry tomatoes, the crunchiness of corn, and the slightly bitter touch of arugula.
All dressed with a drizzle of quality extra virgin olive oil and a splash of lemon that “awakens” every flavor.
If everyday life is a whirlwind of commitments, recipes like this are what you need: minimal preparation time, maximum result!
No complicated cooking, no endless steps. Just fresh and genuine ingredients that come together in a symphony of flavors and colors, ideal to bring to the office or for a dinner with friends where you want to enjoy the company without spending hours in the kitchen.
A complete, balanced, and super delicious dish.
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 294.50 (Kcal)
- Carbohydrates 37.13 (g) of which sugars 7.41 (g)
- Proteins 20.32 (g)
- Fat 8.38 (g) of which saturated 1.30 (g)of which unsaturated 1.64 (g)
- Fibers 5.12 (g)
- Sodium 1,209.13 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients Farro with Salmon easy and tasty recipe
- 1 cup pearl farro
- 3.5 oz smoked salmon (cut into strips or pieces)
- 3.5 oz cherry tomatoes (or grape tomatoes)
- 1/3 cup corn, sweet, canned, drained
- 2 cups arugula (freshly washed and dried)
- 3 tablespoons extra virgin olive oil
- to taste salt
- 1 pinch white pepper (ground)
- 1/2 lemon juice (optional)
- dill (or chives for decoration)
Tools
- Kitchen Scale
- Pot
- Cutting Board
- Small Bowl
- Bowl
Procedure Smoked Salmon and Farro Recipe
First, rinse the pearl farro under cold running water to remove excess starch. Then cook it in plenty of salted boiling water, following the instructions on the package carefully (usually it takes about 20-30 minutes, depending on the type of farro).
The goal is tender farro but still pleasantly firm to the bite. Once cooked, drain it very well and transfer it to a large baking sheet or tray, spreading it out to cool completely and quickly.While the farro is cooling, focus on the other ingredients. Wash and halve the cherry or grape tomatoes. Drain the pre-cooked corn from its preserving liquid and rinse it well under cold water to remove any residue. If the smoked salmon is in large slices, comfortably cut it into strips or cubes, as you prefer. Finally, carefully wash and dry the fresh arugula perfectly.
When the farro is completely cool, transfer it to a large bowl. Add the corn, smoked salmon, and diced tomatoes. Dress generously with plenty of extra virgin olive oil, a pinch of fine salt, and a fresh grind of black pepper. If you love citrus notes and want to enhance the flavor of the salmon, this is the right time to add the juice of half a lemon. Gently mix all the ingredients, ensuring the dressing is distributed evenly.
Fresh arugula should be added just before serving to maintain its crunchiness and bright color. Mix gently one last time. If you want to add an extra touch of fragrance and freshness, you can garnish the salad with a pinch of fresh chopped dill or some chive sprigs.
INGREDIENT NOTES AND SUBSTITUTIONS
PEARL FARRO: It is preferable because it does not require soaking and cooks faster. If you have hulled farro, the cooking times will be considerably longer (about 40-50 minutes after soaking for 8-12 hours).
SMOKED SALMON: Choose a good quality product. If you don’t like it, you can replace it with well-drained tuna in oil, boiled shrimp, or grilled chicken cubes.
TOMATOES: Both cherry and grape tomatoes work well. If out of season, you can use sun-dried tomatoes in oil cut into pieces for a more intense flavor.
CORN: Canned corn is practical and quick. If you prefer, use boiled and shelled fresh corn.
ARUGULA: You can substitute it with fresh baby spinach or mixed greens for a milder flavor.
STORAGE
Farro and salmon salad keeps perfectly in the refrigerator for 2-3 days in an airtight container. I recommend adding the arugula only when serving, even if you prepare it in advance, to keep it fresh and crunchy. It’s a great solution for weekly meal prep!
Creative Alternatives and Variations
“Sea” Farro Salad: Add grilled calamari (1.75 oz) or boiled shrimp (1.75 oz), along with Taggiasca olives and lemon zest for a more intense aroma.
“Vegetarian and Crunchy” Farro Salad: Replace the salmon with feta cubes (2.8 oz) and add diced cucumbers (1.75 oz), chopped walnuts, and fresh mint leaves for a Mediterranean touch.
“Protein” Farro Salad: Replace the salmon with grilled chicken breast (4.2 oz) cut into strips or cubes and add a mix of seeds (pumpkin, sunflower, flax) for extra crunch and a protein boost.
Exotic Touch: Try adding a pinch of curry powder to the dressing, or toasted almonds for a more oriental note.
Use and Pairings
This Farro and Salmon Salad is a complete and balanced main dish, ideal for a light yet nutritious lunch or an informal dinner. It’s also perfect to prepare in advance and take with you for an office lunch break or a picnic outdoors.
It pairs beautifully with a glass of fresh and light white wine, such as Vermentino or Pinot Grigio. If you prefer, a lemon and mint infused water will be an equally refreshing accompaniment.
Origins and History of Farro
Farro is one of the oldest and most fascinating cereals, considered the “father” of all grains. Already in ancient Egypt, Mesopotamia, and ancient Rome, it was a staple food, the base of the diet for legionnaires and populations. It has fed generations, resisting millennia of history thanks to its robustness and nutritional value.
Today, farro has been rediscovered for its beneficial properties and versatility in the kitchen, becoming a beloved ingredient in modern diets for its richness in fiber, protein, and minerals. Its history takes us back to the roots of our diet, making every dish containing it a little journey through time.
A Dish That Tells Stories: Your Summer Comfort Food!
It’s not just a recipe, it’s an invitation to slow down, to enjoy genuine flavors, and to create special moments, even in everyday hustle. Imagine sitting in the garden, under the sun, with this colorful bowl in your hands: every forkful is a mix of flavors that takes you right to the seaside, even if you’re still in the city! This salad proves that healthy cooking can also be incredibly tasty and satisfying. Share it with loved ones, and let me know in the comments what you think!
FAQ (Questions and Answers)
1. Can I prepare the farro salad in advance?
Absolutely yes! You can cook the farro and prepare all the ingredients a day in advance. I recommend combining everything and dressing it, but add the arugula (and garnishes like dill) only a few minutes before serving to maintain its freshness and crunch.
2. What is the difference between pearl and hulled farro?
Pearl farro is more processed, without the outer part (the husk and much of the bran), which makes it quicker to cook (does not require soaking). Hulled farro is less refined, retains more fibers and nutrients, but requires long soaking (8-12 hours) and more prolonged cooking. For this quick recipe, pearl is ideal!
3. How can I make it an even more complete meal?
For an even more filling and balanced meal, you can add a few tablespoons of well-cooked and cooled legumes (chickpeas or lentils), or some avocado cubes for a creamy touch and healthy fats. Also, adding seed oils (pumpkin, sunflower) or dried fruits (walnuts, almonds) can increase the nutritional content and crunch.
