Summer Salad with Farro, Corn, Feta, and Baby Spinach – The Bright Recipe for Your Meals!
Are you ready to bring a concentrate of pure energy and goodness to the table, with a dish that’s a true ray of sunshine?
Today I’m revealing my Summer Sun Salad with Farro, Corn, Feta, and Baby Spinach: a winning combination of sweetness, savoriness, and freshness, designed to make your summer meals a real pleasure without any stress!
Those who know me know that my goal is always to offer you tasty but practical and quick solutions.
This recipe was born from the idea of transforming simple, easily reachable ingredients into an explosion of flavors and colors. The farro, our cereal base, adds texture and that rustic touch we love.
To it, we add the sweet crunchiness of corn, the unmistakable savoriness of feta that gives a bold character, and the velvety delicacy of fresh baby spinach. A true rainbow on the plate, capable of improving your mood at first sight!
Additionally, this summer salad is incredibly versatile and suits a thousand occasions: perfect for a light and nutritious lunch at the office, ideal for a last-minute picnic, or as a one-dish meal for an informal dinner with friends.
Its strength? It prepares in a flash and can be made in advance, so you can enjoy every moment of your summer without worries.
Get ready to fill up on lightness and taste, because this Summer Sun Salad will soon become your new favorite.
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 4
- Cuisine: Italian
- Energy 372.34 (Kcal)
- Carbohydrates 40.23 (g) of which sugars 4.03 (g)
- Proteins 10.87 (g)
- Fat 20.34 (g) of which saturated 6.16 (g)of which unsaturated 4.05 (g)
- Fibers 3.40 (g)
- Sodium 644.56 (mg)
Indicative values for a portion of 150 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, FETA, AND BABY SPINACH SALAD
- 1 cup pearled farro
- 1 cup sweet corn (canned)
- 1 cup cherry tomatoes (grape tomatoes)
- 5.3 oz feta
- 3 cups baby spinach
- 1.8 oz green olives (pitted)
- 4 tablespoons extra virgin olive oil
- to taste salt
- A few leaves mint
Tools
- Kitchen scale
- Pot
- Colander
- Bowl
- Small Bowl
Procedure SUMMER SALAD RECIPE
First, rinse the pearled farro under cold running water. Then, cook it in plenty of salted water following the package instructions (generally 20-30 minutes for pearled farro). Once cooked, drain it very well and immediately pass it under cold running water to stop cooking and cool it. This step is crucial to prevent the grains from sticking and to have a fresh base for your salad. Let the farro drain in a colander for a few minutes, ensuring it is dry.
While the farro cools, focus on the other ingredients. Drain the canned corn from its preserving liquid and rinse well. Crumble the feta with your hands or cut it into small cubes. Thoroughly wash the baby spinach and gently dry it with a salad spinner or paper towels. Wash the cherry tomatoes and cut them in half or quarters. Slice the pitted green olives into rounds or halves. If using mint, chop it coarsely.
In a large bowl, combine the cooled and well-drained farro with the corn, crumbled feta, cherry tomatoes, and olives. Gently mix to evenly distribute the ingredients.
Now it’s time to dress your salad! Generously pour extra virgin olive oil, adjust salt, and freshly grind plenty of black pepper. Carefully mix again, ensuring each ingredient is well coated with the dressing, which will help bind all the flavors together.
Finally, add the fresh baby spinach to the salad and gently mix one last time. The baby spinach should be added last to keep it lively and crunchy. If desired, garnish with chopped or whole fresh mint leaves before serving. Your Summer Sun Salad is ready to brighten your table!
NOTES ON INGREDIENTS AND SUBSTITUTIONS
PEARLED FARRO: It’s the ideal choice for quick cooking. You can substitute it with pearled barley (same cooking time), quinoa (faster, about 15 minutes), or even couscous (just hydration, 5 minutes) to vary the cereal base.
CANNED CORN: Adds sweetness and a pleasant crunch. It doesn’t have direct substitutes with the same profile, but you can omit it or try canned peas if you prefer.
FETA: Key ingredient for savoriness. If you want a different flavor, you can opt for cottage cheese (more delicate and creamy, use 150-200g) or diced mozzarella (150-200g) for a softer version.
FRESH BABY SPINACH: Delicate and rich in nutrients. Alternatively, you can use arugula for a more bitter touch or baby lettuce for similar sweetness.
GREEN OLIVES: Add a Mediterranean touch. You can replace them with pitted black olives if you prefer.
CHERRY TOMATOES: Add color and juiciness. If you don’t have them, you can use 1/2 diced salad tomato.
STORAGE
This salad is delicious when freshly made, but it keeps beautifully for the following days. Transfer it to an airtight container, and you can enjoy it for 2-3 days in the refrigerator. It’s perfect for “meal prep”! To keep the baby spinach and basil fresh, I suggest adding them only at serving time if you prepare it well in advance.
Recipe Alternatives and Variations
Unleash your creativity with these ideas to vary your Summer Sun Salad:
“Protein Boosted” Version: Add 100-150g of grilled chicken breast cut into cubes or 2 hard-boiled eggs in wedges.
With Extra Legumes: For an even more filling dish, you can add 100g of canned chickpeas (drained and rinsed) or 100g of canned peas (well-drained) to the ingredients.
Citrus Freshness Touch: Include the grated zest of half an untreated lemon in the dressing for an extra citrus aroma.
Subtle Spiciness: Add a pinch of chili powder to the dressing or a few thin rings of fresh chili pepper.
Use and Pairings
The Summer Sun Salad is a true kitchen all-rounder:
One-Dish Meal: It is a complete, light, and nutritious meal, ideal for a quick lunch or an informal dinner.
Bright Side Dish: Pairs beautifully with seafood mains (steamed salmon, grilled tuna) or white meats.
Base for Poke/Buddha Bowl: Add your favorite proteins and light sauces to create a personalized bowl.
For Picnic or Lunch Box: Easily transported and perfect for enjoying outdoors or at the office.
Origins and History of the “Cereal Salads” Recipe
Cereal-based salads are a staple of the Mediterranean diet, where the simplicity of ingredients and their combination to create nutritious and tasty dishes is an art.
Farro, in particular, is one of the oldest cereals cultivated by humans, with origins dating back thousands of years in the Near East, before spreading to Europe and becoming a staple of the Roman diet. The addition of fresh and colorful ingredients such as corn, feta (of Greek origin), and baby spinach reflects a modern evolution that combines cereal tradition with the versatility of summer salads.
This dish is an ode to “smart” and flavorful cooking, drawing the best from different cultures to create a balanced, refreshing, and irresistibly sunny tasting experience.
My Secret for a Summer Sun Salad That Conquers Everyone!
Do you want to know my trick to make this salad truly unforgettable? It’s in the quality of the ingredients and the perfect dressing! Don’t skimp on extra virgin olive oil: a good oil enhances every flavor. And a small touch of fresh mint added at the last minute makes the freshness explode and makes the dish even more fragrant and inviting. Try it and let me know in the comments what your secret ingredient is for a perfect summer salad! I’m curious!
FAQ (Questions and Answers)
1. Can I prepare the Summer Sun Salad well in advance?
Absolutely yes! You can cook the farro and prepare all the ingredients (except the baby spinach and mint) even a day before and store them separately in the fridge. Dress and add the leafy greens only at serving time to maintain their freshness and crunchiness.
2. If I don’t like feta, what can I use instead?
If feta isn’t for you, you can replace it with cottage cheese (for a more delicate and creamy version), fresh mozzarella cubes, or even grated salted ricotta for a more savory but different flavor from feta.
3. Can I add extra protein to this salad?
Certainly! This salad is a fantastic base for adding your favorite proteins. Great pairings are well-drained tuna in oil, boiled shrimp, grilled chicken or turkey breast cubes, or hard-boiled eggs cut into wedges.
