Recipe description
May 12, 2026
Tomato Cucumber Farro Salad
Bright, fiber-rich tomato cucumber farro salad that supports everyday digestion.
85%
General Gut Health Match
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Takes about 2 minutes.
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
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Farro
1
cup
Tomato
2
piece
Cucumber
1
bowl
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.
More Recipes For Your Gut
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.
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