Warm Spring Farro Chicken Salad (Print version)

Wholesome farro and chicken with spring vegetables in bright lemon dressing.

# What You'll Need:

→ Grains

01 - 1 cup farro, rinsed
02 - 3 cups water
03 - ½ teaspoon salt

→ Protein

04 - 2 boneless, skinless chicken breasts (about 10 oz total)
05 - 1 tablespoon olive oil
06 - ½ teaspoon salt
07 - ¼ teaspoon black pepper

→ Vegetables

08 - 1 cup fresh or frozen peas
09 - 1 bunch (about 8 oz) asparagus, trimmed and cut into 1-inch pieces
10 - 2 cups baby arugula or spinach

→ Lemon Vinaigrette

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 teaspoon honey or maple syrup
14 - 1 teaspoon Dijon mustard
15 - ½ teaspoon salt
16 - ¼ teaspoon freshly ground black pepper
17 - 1 teaspoon finely grated lemon zest

→ Garnish

18 - ¼ cup crumbled feta cheese (optional)
19 - 2 tablespoons chopped fresh herbs (parsley, mint, or chives)

# Cooking Steps:

01 - In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20–25 minutes until tender. Drain and set aside to cool slightly.
02 - While the farro cooks, rub chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for 6–7 minutes per side, until cooked through. Rest for 5 minutes, then slice thinly.
03 - Bring a pot of salted water to a boil. Add asparagus and peas; cook for 2 minutes until bright green and just tender. Drain and rinse under cold water to stop cooking.
04 - In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest.
05 - In a large bowl, combine cooked farro, chicken slices, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat.
06 - Divide among plates. Sprinkle with feta cheese and fresh herbs, if using.

# Expert Advice:

01 -
  • The farro gives you that satisfying chewy texture without weighing you down like pasta might
  • Everything can be prepped ahead and assembled when you're ready to eat
  • The lemon vinaigrette ties together sweet peas, peppery arugula, and savory chicken in one bright bite
02 -
  • Dont skip blanching the asparagus and peas, that quick cook and ice bath keeps them vibrantly green instead of army drab
  • Slice the chicken against the grain into thin strips, it makes every forkful feel more elegant and substantial
  • The salad holds up well for hours but the arugula will wilt if dressed too far ahead, add the greens last if meal prepping
03 -
  • Toast your farro in a dry pan for 3 minutes before boiling, it adds a subtle nutty depth that people notice but cant quite place
  • Let the chicken rest fully before slicing, those juices redistribute and keep the meat from drying out in the salad
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