Healthy Tuna Farro Salad With Mint and Lemon Dressing

Recipe Image

Total Time:    45 minutes

Nutritional per serving
Calories: 300 kcal
Fat: 14 g
Protein: 22 g
Carbohydrates: 20 g

If you’re getting a bit adventurous and on the look out for an alternative to rice, here’s a great Healthy Tuna Farro Salad recipe for you to try. It’s not only simple to make, it sports a rather healthy macronutrient balance, if you’re in to that sort of thing 😉

What is Farro anyway?

Farro is an ancient grain that originated in Mesopotamia and has been around for thousands of years. Contrary to popular belief, Farro does not refer to one type of grain. Rather, it’s Italian for “ancient wheat grain” and often used to describe three different grains: Einkorn, Emmer and Spelt.

From a health benefit standpoint, it’s packed full of vitamins, minerals, antioxidants and fibre. To boot, it provides around 14g of protein per 100g which trumps Quinoa, often touted as one of the best protein rich grains (1,2).

Other notable health benefits of Farro include support with immunity and heart health and that it is a good source of B vitamins, Iron, Magnesium and Zinc (3).

Ingredients

Makes 2 servings

  • 300g Cherry Tomatoes
  • 500ml water
  • 40g Farro
  • 1 tin tuna, in either brine or spring water
  • 1 lemon, juiced
  • 2 tablespoons chopped Mint
  • 2 tablespoons Olive oil
  • Salt and pepper

Farro Salad Directions

  • Heat oven to 400°F (about 200°C).
  • Toss tomatoes with a little olive oil and roast for 30 minutes.
  • Meanwhile, bring water to a simmer, add the Farro and simmer for 30 minutes or until tender but still chewy. Drain.
  • Gently toss the Farro, tuna and tomatoes together. Drizzle on a few tablespoons of olive oil and toss again. Season to taste with salt and pepper.
  • Divide among plates, top with mint and serve.

Tips & alternatives

If you can’t find Farro, you can substitute barley or brown rice, prepared according to package directions.


Recipe and photo courtesy of Framed Cooks; recipe slightly tweaked so we could optimise the calories.

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