Warm Spring Farro Chicken Salad (Printable version)

Vibrant salad with tender farro, chicken, crisp asparagus, peas, and zesty lemon vinaigrette. Ready in 45 minutes.

# Needed ingredients:

→ 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 it:

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 Suggestions:

01 -
  • It hits that perfect spot between satisfying and light, like a meal that actually gives you energy instead of weighing you down
  • The vinaigrette doubles as a marinade if you want to prep everything ahead and let the chicken soak up all that lemony brightness
  • Farro has this incredible nutty sweetness that makes whole grains feel like a treat instead of a health obligation
02 -
  • Do not skip the step of spreading the cooked farro out to cool, or it will steam itself into a gummy mess that makes the whole salad heavy
  • The vinaigrette might taste too acidic on its own, but once it hits the farro and chicken, it balances out perfectly
  • Blanching the vegetables separately instead of roasting them keeps everything vibrant and fresh-tasting, which is exactly what makes this feel like spring
03 -
  • Pound the chicken to even thickness before cooking, or the thin parts will dry out while the thick parts finish cooking
  • Taste the farro after it drains and add a pinch of salt if it needs it because you cannot fix bland grains later
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