Warm Spring Farro Chicken Salad

The first warm day of spring always sends me scrambling for something lighter, something that says winter is finally over. I threw this farro salad together on a Tuesday when I couldn't bear another heavy stew. The way those bright green vegetables pop against the chewy grains makes the whole bowl feel like sunshine.

I served this to my sister last month when she came over for lunch. She took three helpings and asked for the recipe before she even left. Something about the bright vinaigrette and fresh herbs makes people feel nourished in a way that greens alone never could.

Ingredients

• 1 cup farro, rinsed: This ancient grain has a wonderful chewy texture that holds up beautifully in salads. Look for semi-pearled farro which cooks faster while maintaining its nutty character.
• 3 cups water: The farro absorbs most of this, but don't stress about exact measurements. You'll drain it anyway, and a little extra water in the pot just means less attention needed during cooking.
• ½ teaspoon salt: A small amount in the cooking water makes a surprising difference. Farro can be bland if it's not salted from the start.
• 2 boneless, skinless chicken breasts: About 10 ounces total is perfect. Pound them to even thickness if you have time, they'll cook more evenly and stay juicy.
• 1 tablespoon olive oil: Use this to coat the chicken before cooking. It helps the seasoning stick and promotes nice browning.
• ½ teaspoon salt and ¼ teaspoon black pepper: This minimal seasoning goes a long way. Don't be tempted to add more until you've tasted the finished salad with the vinaigrette.
• 1 cup fresh or frozen peas: Frozen peas work beautifully here and are often sweeter than fresh. No need to thaw them first, they'll cook in seconds.
• 1 bunch asparagus: Trim the woody ends and cut into 1-inch pieces. The size matters for even cooking and pleasant eating.
• 2 cups baby arugula or spinach: Arugula adds a peppery bite that cuts through the rich farro, while spinach is milder. Choose based on your mood.
• 3 tablespoons extra-virgin olive oil: The base of your vinaigrette. Use something you really like the taste of, it matters here.
• 2 tablespoons freshly squeezed lemon juice: Fresh is absolutely essential. Bottled juice lacks the bright complexity this salad needs.
• 1 teaspoon honey or maple syrup: Just enough to balance the acidity. Honey is more floral, maple adds a subtle depth.
• 1 teaspoon Dijon mustard: This emulsifies the dressing and adds a sharp tang. Whole grain mustard works too if you prefer texture.
• ½ teaspoon salt and ¼ teaspoon freshly ground black pepper: Season your vinaigrette aggressively. It needs to punch through to season the whole salad.
• 1 teaspoon finely grated lemon zest: Don't skip this. The oils in the zest carry the perfume of spring that juice alone can't provide.
• ¼ cup crumbled feta cheese: Salty and creamy, it's the perfect counterpoint to the fresh vegetables. Leave it out for dairy-free.
• 2 tablespoons chopped fresh herbs: Parsley, mint, or chives add a final fresh hit. Mint is particularly lovely with the peas and lemon.

Instructions

Cook the farro:

In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20 to 25 minutes until tender but still pleasantly chewy. Drain any excess water and spread the farro on a baking sheet to cool slightly while you prepare everything else.

Prepare the chicken:

Rub chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side, until cooked through and nicely browned. Let the chicken rest for 5 minutes before slicing thinly against the grain, which keeps it juicy.

Blanch the vegetables:

Bring a pot of salted water to a boil. Add asparagus and peas, cooking for just 2 minutes until bright green and barely tender. Drain and immediately rinse under cold water to stop the cooking and preserve that gorgeous spring color.

Make the vinaigrette:

In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, pepper, and lemon zest until completely emulsified. The mixture should look thick and creamy, not separated.

Assemble the salad:

In a large bowl, combine cooled farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle with about half the vinaigrette first, tossing gently to see if you need more. You might not use it all.

Serve:

Divide among plates and sprinkle with crumbled feta cheese and fresh herbs. Serve at room temperature for the best flavor experience, though chilled leftovers are still wonderful.

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This recipe has become my go-to for spring potlucks. Something about those bright green vegetables and fresh herbs makes people believe winter might actually end. Last year I brought it to Easter and my aunt asked if I'd marry her. I told her the farro was already committed.

Making It Yours

Once you master the basic formula, this salad welcomes endless variations. I've made it with roasted vegetables in autumn and diced cucumber in summer. The farro and vinaigrette create a reliable framework for whatever the market offers.

Texture Matters

The contrast between chewy farro, crisp vegetables, and tender chicken is what makes each bite interesting. Don't overcook the asparagus or it'll turn mushy. The peas should still pop when you bite them. Think al dente, not soft.

Meal Prep Magic

This salad was practically designed for advance preparation. The farro and vegetables can be cooked up to three days ahead. Store everything separately and assemble just before serving. The vinaigrette keeps for a week in the refrigerator.

• Add delicate herbs and cheese right before serving to maintain their fresh appearance
• If taking to a picnic, pack the vinaigrette separately and dress on site
• The flavors actually improve after a few hours in the refrigerator, so don't hesitate to make it in the morning

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There's something deeply satisfying about a salad that feels substantial without being heavy. This one hits that perfect sweet spot, the kind of food that leaves you nourished but not weighted down. Enjoy every bright, springy bite.

Recipe Questions & Answers

→ Can I make this salad ahead of time?

Yes, this salad stores well and can be assembled several hours ahead. Keep the vinaigrette separate and toss just before serving to maintain the crispness of the greens and vegetables. The salad also tastes excellent at room temperature.

→ What's the best way to cook the chicken to keep it tender?

Pound the chicken breasts to an even thickness before cooking, then pan-sear or grill over medium heat for 6-7 minutes per side. Don't overcook—use a meat thermometer to ensure internal temperature reaches 165°F. Let it rest for 5 minutes before slicing to retain moisture.

→ How do I make this vegetarian?

Omit the chicken and add extra vegetables like roasted beets, cherry tomatoes, or cucumber. Chickpeas or cannellini beans provide excellent protein and substance. The farro itself is also protein-rich, making it a satisfying vegetarian main dish.

→ Can I substitute the farro with another grain?

Absolutely. Barley, quinoa, or brown rice work well as alternatives. Adjust cooking times according to each grain's package directions. The nutty quality of farro pairs wonderfully with lemon, so barley is a particularly good substitute.

→ What wine pairs best with this salad?

A crisp Sauvignon Blanc or Grüner Veltliner complements the fresh lemon vinaigrette perfectly. Their bright acidity and herbaceous notes echo the flavors in the salad and provide an elegant pairing for a light meal.

→ Is this salad gluten-free?

No, farro contains gluten. For a gluten-free version, substitute with quinoa, rice, or certified gluten-free grains. Check all other ingredients, including the Dijon mustard, as some brands may contain gluten.