Pin it This Warm Spring Farro Chicken Salad is a vibrant and wholesome meal, perfectly balancing chewy grains with juicy chicken and crisp seasonal vegetables. It is a refreshing choice that is ideal for a light lunch or a satisfying dinner, bringing together the best flavors of the season in one bowl.
Pin it The combination of textures makes this salad truly stand out. From the peppery bite of baby arugula to the tender-crisp snap of blanched asparagus, every forkful is a celebration of Modern American cuisine. It yields four generous servings, making it a great option for meal prep or a family meal.
Ingredients
- Grains: 1 cup farro, rinsed; 3 cups water; ½ teaspoon salt
- Protein: 2 boneless, skinless chicken breasts (about 10 oz total); 1 tablespoon olive oil; ½ teaspoon salt; ¼ teaspoon black pepper
- Vegetables: 1 cup fresh or frozen peas; 1 bunch (about 8 oz) asparagus, trimmed and cut into 1-inch pieces; 2 cups baby arugula or spinach
- Lemon Vinaigrette: 3 tablespoons extra-virgin olive oil; 2 tablespoons freshly squeezed lemon juice; 1 teaspoon honey or maple syrup; 1 teaspoon Dijon mustard; ½ teaspoon salt; ¼ teaspoon freshly ground black pepper; 1 teaspoon finely grated lemon zest
- Garnish: ¼ cup crumbled feta cheese (optional); 2 tablespoons chopped fresh herbs (parsley, mint, or chives)
Instructions
- Cook the farro
- 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.
- Prepare the chicken
- 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.
- Blanch the vegetables
- 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.
- Make the vinaigrette
- In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest.
- Assemble the salad
- In a large bowl, combine cooked farro, chicken slices, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat.
- Serve
- Divide among plates. Sprinkle with feta cheese and fresh herbs, if using.
Zusatztipps für die Zubereitung
To ensure success, have a medium saucepan, a skillet or grill pan, and a large mixing bowl ready. Be mindful of allergens: this dish contains dairy from the feta and mustard. Also, farro contains gluten, so it is not suitable for gluten-free diets.
Varianten und Anpassungen
For a vegetarian version, simply omit the chicken and add extra vegetables or chickpeas. You can also experiment with different toppings, such as swapping feta for goat cheese or adding toasted nuts for extra crunch.
Serviervorschläge
This salad is delicious whether served warm or at room temperature. To elevate the meal, pair it with a crisp glass of Sauvignon Blanc or Grüner Veltliner.
Pin it At 390 calories and 27g of protein per serving, this Easy-rated dish is a nutritious and flavorful way to enjoy a wholesome meal any day of the week.
Recipe FAQ
- → Can I make this salad ahead of time?
Yes, you can prepare the components separately and store them in the refrigerator for up to 3 days. Combine and dress just before serving to keep the vegetables crisp and prevent the farro from becoming soggy.
- → How do I know when the farro is cooked properly?
Farro should be tender yet slightly chewy, not mushy. Test after 20 minutes by biting a grain—it should yield easily but maintain its texture. Cooking time varies by farro type, so check package instructions.
- → What's the best way to cook the chicken without drying it out?
Use boneless, skinless breasts of similar thickness. Pound them to even thickness, then cook 6-7 minutes per side over medium heat. Remove at 165°F internal temperature and let rest 5 minutes before slicing.
- → Can I substitute other grains for farro?
Absolutely. Try barley, spelt, quinoa, or couscous as alternatives. Adjust cooking times accordingly—quinoa requires about 15 minutes, while barley may need 30-35 minutes.
- → How can I make this vegetarian or vegan?
Omit the chicken and cheese, then add chickpeas, white beans, or tofu for protein. Double the vegetables and consider adding nuts for crunch. Use olive oil-based vinaigrette for vegan compliance.
- → What wine pairs well with this salad?
Crisp white wines work best. Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio complement the bright lemon vinaigrette and fresh vegetables beautifully.