cooking · Dinner · Lunch

Farro and Tuna Salad

Last month I found at Trader Joe’s pre-cooked farro (wheat berries), which was a neat find. here are usually 2 options for farro, pearled and whole. Pearled farro is like pearled barley in how it is processed, which you can cook in about 30 minutes, where whole farro takes 45 minutes to an hour to cook. The Trader Joe’s takes 10 minutes to rehydrate, which I have to admit was tempting, so I stocked up on the bags. If anything, a little help in whole grains encourages them to be used!

Since I like to play “Let’s guess where TJ’s gets their products”, my guess is Pedon, an Italian company. I could be wrong…but considering they sell 10 minute farro in 8.8 ounce packages, the same as TJ’s….well, I could be right. No fear though, pearled farro can be used just as easily, it just takes longer is all.


Farro and Tuna Salad


  • 1½ cups quick-cook Farro (see below)
  • 2 5-ounce cans olive oil packed tuna, drained
  • 5 ounces arugula leaves, washed, spinned and chopped
  • ¼ cup dried cranberries
  • 6 pitted olives, chopped
  • 2 Tbsp capers, drained and chopped
  • 1 lemon, juiced (about 3 Tbsp)
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp Dijon mustard
  • ¼ tsp ground black pepper


Bring a tall saucepan of water to boil, salt lightly and add in farro. Boil gently for 10 to 12 minutes, stirring as needed. Drain and set aside.

Flake the tuna in a large mixing bowl, add ion cranberries, olives and capers, toss together.

Whisk the lemon juice through pepper, add and toss with the arugula and farro till coated.

Serve warm or chill for later.

Serves 4.


To use pearled farro follow package directions or use these: Bring 2½ cups lightly salted water to boil, add in ¾ cup pearled farro. Simmer partially covered for 30 minutes. Cover pot, take off heat and let rest for 5 minutes.

If using whole farro, follow package directions for cooking.

Be wary when buying oil packed tuna. It should have only 3 ingredients – tuna, olive oil and salt. Avoid those with vegetable broth and soybean oil!


9 thoughts on “Farro and Tuna Salad

  1. When I saw the title I thought you must have meant some kind of tuna alternative as I always thought you were vegan? I love all the other ingredients anyway so maybe I’ll make this with chickpeas instead of the fish..

    1. We do a 95% plant-based diet…periodically I’ll use a bit of cheese or fish, but it is pretty rare. Usually after hearing my teen lament for ages on how cruel I am 😉 Anyhow, yes, chickpeas would be GREAT!

  2. I am such a knucklehead. I’ve had wheat berries many time, and had no idea that I was eating farro, which I’ve been meaning to try…. Thanks for setting me straight Sarah. And now I want tuna.

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