Italian Farro Tuna Salad with Beans, Olives and Lemon– a delicious salad, made the Mediterranean way. With perfectly balanced flavors, this farro salad is quick (10 minutes with cooked farro), filling, fresh and oh so good.
Today I’m going to show you how to make a quick Italian-inspired salad with fresh lemons, beans and tuna fish. This is a salad that my not-adventurous-eater mom couldn’t stop eating. So, when I measure it against that criteria, it’s basically the best salad there is. Joke aside, this salad is filling, delicious and really good even as a light main meal during hot summer months. Nevertheless, it can be equally delicious all year round.
FUN FACTS: farro is quite popular in Italy, especially in central and northern regions. Farro, which is an ancient grain, has been a staple in Italian cuisine for thousands of years. It is commonly used in soups, salads, and risottos, as well as in some bread and pasta recipes. Farro is particularly associated with Tuscany and Umbria, where it is often featured in rustic, hearty meals. The combination between farro and beans is a popular choice that always delivers exceptional results.
Ingredients and Substitutions
- Farro – cooked, like this one on Amazon
- Tuna fish from jar or can – best if in olive oil, this one is a reputable brand in Europe
- White beans – like cannellini beans
- Shallots
- Fresh basil and fresh parsley
- Green olives – or any olives you like, like Kalamata
- Salt
- Olive oil, extra virgin
- Lemon – fresh lemon juice and fresh lemon peel give this salad an exceptional taste. Better use lemons with untreated peel
How to cook Italian Farro Tuna salad with beans?
1st: Cook farro (the day before if meal-prepping), drain well and set aside.
2nd: Combine all ingredients in a salad bowl and serve immediately. Can be served as warm or cold salad depending on choice.
What to serve with Farro Tuna Salad?
This lovely filling farro salad can be served as a main masterpiece, or alongside light vegetable soup or with potatoes:
Italian Farro Tuna Salad with beans, olives and lemon
Ingredients
- 1 cup farro, cooked
- 1 can cannellini beans, drained – (400 g/ 15 oz)
- 1 can tuna fish, in olive oil – (140g/ 5 oz)
- 12 green olives, pitted and sliced
- 1 shallot, cut in circles
- juice from 1/2 lemon, organic
- lemon zest from 1/2 lemon, organic
- 2 tbsp. basil, fresh
- 2 tbsp. parsley, fresh
- 4 tbsp. olive oil
- sea salt to taste
- water for cooking farro
Instructions
- In a large pot bring water to a boil. Add farro and simmer until soft, chewy but slightly firm (usually when outer shell cracks). Drain from excess water and use immediately/store in the fridge.
- In a large salad bowl combine cooked farro, sliced olives, shallots, drained beans, tuna, olive oil, lemon juice, zest and all the spices. Sprinkle with sea salt and mix well. Serve immediately.
Notes
Nutrition
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Love farro in salads, will definitely try this one.
Best salad there is!