Save The first time I made this salad was on one of those perfect spring afternoons when the windows are finally open and a breeze is carrying the scent of blooming things through the kitchen. I had CSA produce piling up and some farro I had been meaning to use, so I just started throwing things together. Something about the chewy farro against crisp asparagus, the brightness of lemon, and that warm chicken still carrying grill marks made it feel like a restaurant dish. Now it is the recipe I turn to when I want something that tastes like sunshine but actually keeps me full for hours.
Last summer, my sister came over for what was supposed to be a quick catch-up lunch, and we ended up sitting at the counter for three hours picking at the bowl and talking. She kept saying she did not even like grain salads, but then she went back for thirds. The way the cold peas pop against the warm farro, and how the feta gets all creamy in spots, it just works. Now she texts me every spring asking when I am going to make it again.
Ingredients
- 1 cup farro, rinsed: I used pearled farro for quicker cooking, but if you find whole farro and have the patience to let it simmer longer, the texture is even more incredible
- 3 cups water: You will need this for boiling the farro, and salt it generously like pasta water because that is your first chance to season the grain
- ½ teaspoon salt: Just enough to wake up the farro without making the finished salad too salty once you add the vinaigrette
- 2 boneless skinless chicken breasts: Pound them to even thickness so they cook at the same speed, or buy thin cut breasts if you want to save the step
- 1 tablespoon olive oil: This is just for coating the chicken before it hits the pan, helping those beautiful golden brown spots form
- ½ teaspoon salt and ¼ teaspoon black pepper: A simple seasoning that goes a long way, especially since the salad has so many fresh elements to balance it
- 1 cup fresh or frozen peas: I have used both, and honestly frozen peas blanched quickly taste almost as good as fresh when they are in season
- 1 bunch asparagus: Look for bright green spears with tight tips, and snap off the woody ends rather than cutting them so you catch exactly where the tough part starts
- 2 cups baby arugula or spinach: Arugula adds this peppery bite that cuts through the richness, but spinach is milder if you prefer something sweeter
- 3 tablespoons extra-virgin olive oil: The good stuff matters here because it is one of the main flavors, so use something you would drizzle on bread
- 2 tablespoons freshly squeezed lemon juice: Bottled juice never has the same brightness, and you really want that fresh acid to balance the earthy farro
- 1 teaspoon honey or maple syrup: Just enough to take the edge off the lemon and help the dressing cling to everything
- 1 teaspoon Dijon mustard: This emulsifies the dressing and adds a subtle sharpness that makes you wonder what makes it taste so good
- ½ teaspoon salt and ¼ teaspoon black pepper: Adjust these after tasting because different olive oils and lemons have different intensities
- 1 teaspoon finely grated lemon zest: Do not skip this, it is where all those fragrant lemon oils live and they make the whole dish sing
- ¼ cup crumbled feta cheese: Completely optional, but if you eat dairy, those salty creamy bits are kind of magic against the sweet peas
- 2 tablespoons chopped fresh herbs: I like a mix of parsley and mint for that garden-fresh feeling, but chives work beautifully too
Instructions
- Cook the farro:
- Bring the water and salt to a boil in a medium saucepan, add the farro, then lower the heat and let it bubble gently for 20 to 25 minutes until it is tender but still has a little chew. Drain it well and spread it on a baking sheet or plate so it cools down while you prep everything else, which keeps it from getting clumpy in the salad.
- Prepare the chicken:
- Rub the chicken breasts with olive oil, salt, and pepper, then cook them in a skillet over medium heat for 6 to 7 minutes per side until they are golden and cooked through. Let the chicken rest on a cutting board for 5 minutes before slicing it thinly, which keeps all the juices from running out onto the cutting board.
- Blanch the vegetables:
- Boil a pot of salted water and drop in the asparagus and peas for just 2 minutes until they turn bright green and are tender-crisp. Drain them immediately and rinse under cold water to stop the cooking, or they will keep getting softer and lose that fresh snap.
- Make the vinaigrette:
- Whisk together the olive oil, lemon juice, honey, Dijon, salt, pepper, and lemon zest in a small bowl until it comes together into a silky dressing. I usually make this right before assembling so I can taste it and adjust the salt or acid if the lemon is especially tart or especially mild.
- Assemble the salad:
- In a large bowl, combine the cooked farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle about three quarters of the vinaigrette over everything and toss gently so you do not crush the vegetables, then add more dressing if it needs it.
- Serve:
- Divide the salad among plates and sprinkle with crumbled feta cheese and fresh herbs if you are using them. I like serving this while the chicken is still slightly warm, but it is also incredible chilled the next day for lunch when the flavors have had even more time to get friendly with each other.
Save This was the dish that finally convinced my husband that grain salads were not just sad diet food. He came home from work one day when I was testing the recipe and kept picking from the bowl, saying he just wanted to taste it. By the time we actually sat down to eat, half the salad was gone and he was already asking when we could have it again.
Making It Ahead
I love that I can cook the farro and chicken the night before and keep them in separate containers. The vinaigrette keeps for days in the fridge, and the vegetables can be blanched ahead too. Then it is just a matter of tossing everything together, which feels like magic on busy weeknights when you still want something that tastes like you put real effort into it.
The Wine Thing
A crisp Sauvignon Blanc or a dry Riesling is perfect here because the acidity matches the lemon vinaigrette and cuts through the richness of the farro and chicken. If you do not drink wine, sparkling water with a squeeze of lemon actually works beautifully for the same reason, something about those bubbles and acid makes every bite taste brighter.
Switch It Up
Once you get the basic formula down, this salad is incredibly forgiving. I have made it with roasted vegetables in the fall, with cherry tomatoes and fresh corn in the height of summer, and even with roasted squash in winter when I need something that reminds me of warmer days.
- If you do not eat chicken, chickpeas or white beans work beautifully and make it even more of a meal
- Toasted walnuts or sliced almonds add this incredible crunch that takes it to the next level
- Goat cheese instead of feta makes it creamier and milder if that is more your style
Save Every time I make this now, I think about that first afternoon with the windows open and how something so simple could taste so much like the season changing. It is the kind of recipe that reminds you why we bother cooking at all.
Recipe FAQs
- → Can I make this ahead of time?
Yes, this salad is excellent for meal prep. Cook the farro and chicken in advance, store separately in the refrigerator, and assemble with fresh greens and vinaigrette just before serving. The salad keeps well for 3-4 days when stored in an airtight container.
- → How do I keep the asparagus and peas tender-crisp?
Blanch the vegetables for only 2 minutes in boiling salted water, then immediately plunge them into ice-cold water to stop the cooking process. This preserves their bright color, crisp texture, and nutritional value.
- → What's the best way to cook the farro?
Rinse the farro thoroughly before cooking to remove excess starch. Simmer in a 3:1 water-to-farro ratio for 20-25 minutes until tender but still slightly chewy. Drain well and let cool slightly before mixing with other ingredients.
- → Can I substitute the chicken?
Absolutely. For a vegetarian version, omit the chicken and add roasted chickpeas, tofu, or extra vegetables. For other proteins, grilled shrimp or flaked salmon work beautifully with the lemon vinaigrette.
- → How should I store leftovers?
Store dressed salad in an airtight container in the refrigerator for up to 3 days. If you prefer, keep the vinaigrette separate and dress the salad just before eating to maintain crisp textures and vibrant flavors.
- → What wine pairs well with this dish?
Crisp white wines like Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio complement the bright lemon vinaigrette and fresh spring vegetables beautifully, cutting through the richness of the farro and chicken.