Farro Salad with Cherry Tomatoes, Feta, and Tuna: light, tasty, and ready in minutes
When the heat kicks in, there’s only one thing that saves us in the kitchen: simple, fresh, and light recipes that make us feel good… without sacrificing taste. And this cold farro salad with cherry tomatoes, feta, and tuna is just the right answer!
Perfect as a summer one-dish meal, enjoyed cold, prepared in minutes, and stores wonderfully even for the next day. Whether you’re at home, in the office, or under the beach umbrella, it’s ideal for a lunch break: nutritious, quick, and delicious.
Farro is the heart of the recipe: an ancient grain, rich in fiber and minerals, that provides the right energy without being heavy. The rest? A combination of fresh, tasty, and Mediterranean ingredients that marry perfectly. 😋
And the best part? This salad lends itself to a thousand personalizations: you can add the vegetables you prefer, replace feta with a milder cheese, or enrich it with herbs of your choice. In short, a versatile dish that you can adapt to your taste and needs, making it always new and surprising.
This salad is also a great option for those following a balanced diet: it contains all essential macronutrients and is perfect for staying light with taste.
Prepare it in advance, store it in the fridge and take it wherever you want: to work, the beach, or directly to the table. It will win you over at the first bite!
Enough talk, let’s prepare this farro salad with cherry tomatoes, feta, and tuna together, oh my, it’s so good!
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- Difficulty: Very easy
- Cost: Economic
- Preparation time: 5 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
Ingredients for the farro salad with cherry tomatoes, feta, and tuna: 540 per person
Four ingredients to prepare this quick recipe
- 1 cup pearled farro
- 3/4 cup feta
- 2 cups cherry tomatoes
- 9 oz canned tuna
- to taste chopped parsley
Want to make your farro salad preparation even simpler and more organized? Here are some tools that can really make a difference in the kitchen. All practical, versatile, and perfect for those who love eating well with little effort:
- 1 Container lunch box
- 1 Container airtight food containers
- 1 Knife
Steps to prepare the farro salad:
Here are all the steps to prepare this fresh, quick, and balanced summer recipe:
1. Rinse the farro under running water, then cook it in plenty of salted water according to the package instructions (usually 20–30 minutes). Once cooked, drain and let it cool completely.
2. Wash and cut the cherry tomatoes in half (or quarters, if large). Cut the feta into cubes and drain the tuna well from its oil or water.3. In a large bowl, combine the now cold farro, cherry tomatoes, feta, and tuna. Mix gently to avoid breaking the softer ingredients.
4. Add a drizzle of extra virgin olive oil, a pinch of salt, and pepper.
Mix well to distribute all the flavors.5. The salad is ready to be enjoyed immediately or stored in the refrigerator, tightly closed in an airtight container. It stays fresh and tasty for 1-2 days.
Notes:
When I prepare it, I make one extra portion to take to the office during the week. It’s also ideal for students in session as it’s my daughter’s recipe 🙂
FAQ (Questions and Answers)
Can I prepare the farro salad in advance?
Absolutely yes! Farro salad lends itself perfectly to being prepared well in advance. In fact, after a few hours in the fridge, the flavors blend even better. You can store it in an airtight container in the refrigerator for up to 2 days.
Can I substitute farro with another grain?
Sure! If you prefer a gluten-free option or just want to vary, you can substitute farro with brown rice, quinoa, pearled barley, or bulgur. Just keep in mind the cooking times.
How can I customize this salad?
You can enrich or modify it according to your tastes:
Add black olives, corn, cucumbers, arugula, or grilled zucchini
Replace feta with mozzarella, provolone, or tofu
Instead of tuna, use smoked salmon or legumes like chickpeas for a vegetarian or alternative versionWhat can I substitute tuna with in the vegan version?
You can use many plant-based protein-rich alternatives: boiled chickpeas, edamame, smoked tofu cubes, or even a mix of legumes. They add flavor and make the salad nutritionally complete.
Are there vegan alternatives to feta?
Yes! You can find various plant-based feta made from soy, cashews, or almonds. Or you can use tofu marinated with lemon juice, olive oil, salt, and oregano to simulate the taste and texture.
Is it a complete meal even without animal ingredients?
Absolutely yes. In the vegan version, farro salad remains balanced and nutritious, thanks to the mix of whole grains, plant-based proteins, and fresh vegetables. It’s perfect as a light one-dish meal for lunch or dinner.
