Spelt and tuna salad: light, tasty and perfect year-round recipe

Name: Spelt and tuna salad: light, tasty and perfect year-round recipe
Prep time: 5 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: En
Ingredients: 10 oz spelt; 7 oz natural tuna; 8 oz cherry tomatoes; 5 oz cooked corn; 3.5 oz arugula; juice of half a lemon; Olive oil to taste; Black pepper to taste; Salt to taste

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Main Dish

Very Easy

45 min

344 Kcal

Spelt and tuna salad is a fresh, balanced dish that is perfect for any occasion. Great as a light lunch, meal to take to work or quick dinner, it is an ideal choice for those who want to eat healthy without sacrificing taste. In our version, spelt is combined with the savoriness of tuna, the sweetness of corn, the freshness of cherry tomatoes and the peppery touch of arugula, creating a balanced and satisfying mix of flavors. Rich in fiber, protein and vitamins, this salad is perfect for any season: fresh and colorful in summer, nutritious and satiating in winter. Easy to prepare and even better if eaten after a few hours in the refrigerator, spelt and tuna salad with corn, arugula and cherry tomatoes keeps well and is also ideal to prepare in advance. Find out how to make this versatile and tasty salad in just a few steps and take it with you anywhere!

Ingredients

10 oz spelt
7 oz natural tuna
8 oz cherry tomatoes
5 oz cooked corn
3.5 oz arugula
juice of half a lemon
Olive oil to taste
Black pepper to taste
Salt to taste

Materials

Cutting board
Pot
Salad bowl
Knife

Preparation

Preparation5 min

Waiting time10 min

Cook time30 min

Cook spelt in lightly salted boiling water, following the instructions on the package.
While spelt is cooking, prepare the ingredients for the dressing. Wash the cherry tomatoes, dry them and cut them into four parts.
Drain the tuna and shred it with a fork.
Wash the arugula and dry it with paper towels.
Drain spelt cooked al dente and run it under running water to stop the cooking. Transfer to a salad bowl and let cool completely. Meanwhile, squeeze the lemon and collect the juice.
Once cold, season the farro with the tuna, cherry tomatoes, drained corn, arugula, a drizzle of olive oil, lemon juice, pepper, and a pinch of salt if needed. Mix well to blend all the ingredients. The spelt and tuna salad is ready to be enjoyed!

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FAQ ❓

Can I prepare spelt and tuna salad in advance?

Yes, spelt and tuna salad is perfect to prepare in advance. It will keep in the refrigerator for up to two days, the important thing is to store it in an airtight container and season it at the last moment to keep it fresh and tasty.

Can spelt and tuna salad be frozen?

Best not to. Frozen spelt tends to lose texture, and fresh vegetables spoil. It is a dish best enjoyed fresh or within a few days.

What vegetables look good in farro and tuna salad?

To enrich your spelt and tuna salad, add fresh, colorful ingredients such as cherry tomatoes, cucumbers, black or green olives, corn, grated carrots, or diced zucchini. The crunchy vegetables lend freshness and a light touch.

How to cook spelt for salad?

To make an excellent farro and tuna salad, cook the farro in salted water for about 25 to 30 minutes, or follow the times indicated on the package. Once cooked, drain and cool it under running water to stop the cooking and keep it grainy and perfect for salad.

What is the best tuna to use for spelt salad?

You can choose between natural tuna or tuna in oil, depending on personal taste or nutritional needs. For a richer and more flavorful result, we recommend using a high-quality glass tuna, which is ideal for enhancing this salad.

Is spelt and tuna salad suitable for a healthy diet?

Absolutely. Spelt and tuna salad is a complete and balanced dish, rich in fiber, protein and low in fat, especially if you use natural tuna and season with raw extra virgin olive oil. It is perfect for those who follow a healthy, light diet.

Can precooked spelt be used for salads?

Yes, precooked farro is perfect for saving time. Just warm it slightly or simply rinse it under water if intended for a cold salad.

Does spelt and tuna salad contain gluten?

Yes, spelt is a grain that contains gluten. It is not suitable for those with celiac disease. Alternatively, you can use quinoa or brown rice.

How much spelt to use per person for the salad?

The recommended portion of spelt per person to prepare spelt and tuna salad is about 70-80 grams (about 2.5 ounces) of raw spelt. After cooking, this amount doubles and becomes perfect for a balanced and satiating one-pot meal. If the salad is served as a side or accompanying dish, you can reduce the amount to 50-60 grams (about 2 ounces) per person. Always remember to adjust the amount according to the other ingredients present, such as tuna, corn, and vegetables, to get the right balance of grains, protein, and freshness.