Italian Farro Tuna Salad with Beans, Olives & Lemon
A classic Italian-style salad made with nutty farro, protein-packed tuna, creamy white beans, briny olives, and a bright lemon–olive oil vinaigrette. It’s wholesome, refreshing, non-spicy, and perfect for lunch, dinner, or meal prep.
⏱ Time
Prep: 10 minutes
Cooking (farro): 20–25 minutes
Total: 30–35 minutes
Ingredients
For the Salad
1 cup cooked farro (or ½ cup dry farro)
1 can (160–180g) tuna, drained (Italian-style oil-packed preferred)
½ cup cooked white beans (cannellini or navy beans)
¼ cup Kalamata or green olives, sliced
½ cup cherry tomatoes, halved (optional but recommended)
¼ small red onion, thinly sliced
2 tbsp parsley, chopped
Optional: ¼ cup cucumber, diced
Optional: 1 tbsp capers for a briny Italian touch
For the Lemon Vinaigrette
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
½ tsp Dijon mustard
1 garlic clove, minced
½ tsp dried oregano
Salt + black pepper to taste
Instructions
1. Cook the Farro
1. Rinse farro under cold water.
2. Boil in salted water (20–25 minutes, or until tender but still chewy).
3. Drain and let cool slightly.
2. Make the Lemon Vinaigrette
Whisk together:
- Olive oil
- Lemon juice
- Dijon
- Garlic
- Oregano
- Salt + pepper
Taste and adjust lemon or salt as needed.
3. Assemble the Salad
1. In a large bowl, add cooked farro.
2. Add tuna (gently flake it), white beans, olives, tomatoes, red onion, and parsley.
3. Pour dressing over the mixture.
4. Toss gently until evenly coated.
4. Serve
Serve immediately or chill for 20–30 minutes to let flavors deepen.
Notes
Italian oil-packed tuna gives the best flavor.
Farro should be al dente, not mushy.
Salad tastes even better the next day after marinating.
Tips
Add arugula or spinach for extra freshness.
Replace farro with quinoa, brown rice, or couscous if needed.
Add a sprinkle of feta or parmesan for a richer Mediterranean flavor.
Frequently asked questions FAQ
Q: Is this spicy?
A: No, it’s mild and bright with lemon.
Q: Can I make it vegan?
A: Yes—skip the tuna and add chickpeas.
Q: Can it be meal-prepped?
A: Yes, lasts 2–3 days in the fridge (best without tomatoes until serving).
Nutrition information
Calories: 350–420
Protein: 24–28g
Carbs: 35–40g
Fat: 14–18g
Fiber: 7–8g