Tomato Cucumber Farro Salad

Bright, fiber-rich tomato cucumber farro salad that supports everyday digestion.

85%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Tomato, cucumber, and farro come together in a bright, satisfying salad that supports gentle digestion and fiber variety. The trio provides plant-based fiber and polyphenols that fit into a balanced, gut-friendly eating pattern when enjoyed as part of a diverse plate. Simple, fresh flavors and textures make it easy to include in meals throughout the week, supporting fiber diversity and everyday nourishment.

May 12, 2026
Tomato Cucumber Farro Salad
Prep 15 min Cook 25 min Easy

Why this recipe fits you

  • Rich in fiber from farro and vegetables.
  • Includes colorful plant foods that support dietary diversity.
  • Balanced with protein, healthy fats, and slow carbohydrates.

Gut Health Score

🌿 Fiber diversity
80
🍇 Polyphenol density
70
🧬 Diversity support
70
🛡️ Inflammation support
80
🫧 Fermentation support
0
⚖️ Blood sugar stability
78

Ingredients

2 servings
Tomato 2 piece
Cucumber 1 piece
Farro 1 cup
Olive oil 2 tablespoon
Lemon juice 1 tablespoon
Drop, salt 0.5 teaspoon
Drop, salt
Black pepper 0.25 teaspoon
Parsley 2 tablespoon

Instructions

1

Cook farro according to package instructions, then let it cool.

2

Chop tomatoes and cucumber into bite-sized pieces.

3

In a large bowl, combine the cooled farro, chopped tomatoes, cucumber, parsley, salt, and black pepper.

4

Drizzle olive oil and lemon juice over the salad, then toss to combine.

5

Serve immediately or refrigerate for later.

Nutrition

420 kcal Calories
12 g Protein
54 g Carbohydrates
9 g Fiber
6 g Sugar
14 g Fat
1.5 g Saturated fat
0.9 g Salt

FAQ

What is farro, and does it contain gluten?
Farro is a whole grain used in the salad. It contains gluten, so it isn’t suitable for people with celiac disease or gluten sensitivity. If you need a gluten-free substitute, try quinoa, millet, or brown rice.
How do I cook farro for this salad?
Rinse the farro, simmer in plenty of water or stock until tender (about 25–40 minutes depending on variety), then drain and cool before mixing with the vegetables.
Is this dish suitable for a gut-friendly diet?
Yes. It combines plant-based fiber from vegetables and whole grains, which can support gentle digestion when eaten as part of a varied, balanced plate. Start with moderate portions if you’re new to high-fiber meals.
Can I make this in advance and how should I store leftovers?
Yes. Cooked farro and chopped vegetables can be stored separately or together for 3–4 days in the fridge in an airtight container. Keep dressing separate until serving to prevent sogginess.
Is there a gluten-free version? What could I substitute?
Yes. Substitute gluten-free grains like quinoa, millet, or buckwheat for farro. The salad will keep a similar feel with different texture.
What dressing goes with this salad?
A bright lemon or red wine vinaigrette with olive oil, salt, and pepper complements the vegetables and farro. Add herbs to taste.
How should I portion this for fiber variety?
Use about 1 cup cooked farro as a starting point and add a generous handful of cucumber and tomato. Pair with other fiber sources across the day for variety.
Can I customize with extra veggies or proteins?
Yes. Add beans, chickpeas, feta (if not vegan), olives, herbs, or seeds for extra fiber and flavor. For vegan options, use vegan feta or seeds.
How to serve or pair this with other meals?
Serve as a light main or side. It pairs well with greens, grilled vegetables, or a protein to balance the meal.