Warm Spring Farro Chicken Salad (Printable Version)

Tender farro, juicy chicken, and crisp spring vegetables tossed in zesty lemon vinaigrette. Light and refreshing.

# What You 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)

# How To Make:

01 - In a medium saucepan, bring 3 cups water and ½ teaspoon salt to a boil. Add 1 cup rinsed farro, reduce heat to low, and simmer uncovered for 20–25 minutes until tender with a slight bite. Drain and set aside to cool slightly.
02 - While the farro cooks, rub chicken breasts with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Grill or pan-sear in a skillet over medium heat for 6–7 minutes per side until cooked through. Allow to rest for 5 minutes, then slice thinly.
03 - Bring a pot of salted water to a boil. Add trimmed asparagus pieces and peas; cook for 2 minutes until bright green and tender-crisp. Immediately drain and immerse in cold water to halt the cooking process.
04 - In a small bowl, whisk together 3 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon honey, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon black pepper, and 1 teaspoon lemon zest until emulsified.
05 - In a large bowl, combine cooked farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat all components evenly.
06 - Divide salad among serving plates. Sprinkle with ¼ cup crumbled feta cheese and 2 tablespoons fresh herbs if desired. Serve warm or at room temperature.

# Expert Suggestions:

01 -
  • It holds up beautifully in the fridge for two days, so you can pack it for lunch without it turning soggy or sad.
  • The textures keep your fork interested: chewy grain, tender chicken, snappy vegetables, creamy feta.
  • You can swap almost any spring vegetable or leftover protein and it still tastes intentional.
02 -
  • Do not skip rinsing the farro; it removes excess starch and keeps the grains from clumping together.
  • Shocking the vegetables in cold water after blanching is the only way to keep them from turning olive green and mushy.
  • Rest the chicken before slicing or all the juices will run out onto your cutting board instead of staying in the meat.
03 -
  • Taste the farro as it cooks; different brands have different textures, and you want it tender but not mushy.
  • If your lemon is hard and not very juicy, microwave it for 10 seconds and roll it on the counter before cutting.
  • Use a vegetable peeler to shave ribbons of Parmesan over the top instead of feta for a sharper, nuttier finish.
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