Pin Recipe The first time I made this farro salad, I was trying to use up odds and ends from my refrigerator. I had some leftover cooked chicken, a half-bunch of asparagus that was looking at me reproachfully, and farro I'd bought on impulse. That impulsive combination became one of those recipes that made me pause mid-bite and think, oh, I need to remember exactly how I did this.
Last spring, I brought this to a friend's potluck and watched it disappear in record time. Someone asked if I'd catered it, which made me laugh because the whole thing came together in under an hour. There's something about the chewy farro against crisp asparagus that feels like eating the season itself.
Ingredients
- 1 cup farro, rinsed: Farro's nutty flavor and chewy texture make this salad feel substantial. Pearled farro cooks faster if you're pressed for time.
- 3 cups water: You'll need plenty of water to cook the farro properly. Some people use broth for extra flavor, but water lets the other ingredients shine.
- ½ teaspoon salt: This seasons the farro as it cooks, which is crucial since farro itself is quite mild.
- 2 boneless skinless chicken breasts: Pound them to even thickness if you can. It makes such a difference in how evenly they cook.
- 1 tablespoon olive oil: Just enough to coat the chicken and help the salt and pepper adhere. Use something you really like the taste of.
- ½ teaspoon salt and ¼ teaspoon black pepper: Simple seasoning that lets the chicken's natural flavor come through.
- 1 cup fresh or frozen peas: Frozen peas work beautifully here and add such lovely sweetness. Don't tell anyone I said that.
- 1 bunch asparagus: Look for bright green spears with tightly closed tips. The woody ends should snap off easily.
- 2 cups baby arugula or spinach: Arugula adds a peppery bite that cuts through the richness. Spinach is milder if you prefer.
- 3 tablespoons extra-virgin olive oil: The backbone of your vinaigrette. Good olive oil makes good dressing.
- 2 tablespoons freshly squeezed lemon juice: Bright and acidic. Bottled lemon juice just doesn't have the same vibrancy.
- 1 teaspoon honey or maple syrup: Just enough to balance the acid and help the vinaigrette emulsify.
- 1 teaspoon Dijon mustard: This is what makes the dressing cling to every ingredient and stay creamy.
- ½ teaspoon salt and ¼ teaspoon black pepper: Season your vinaigrette boldly. It needs to stand up to the hearty farro.
- 1 teaspoon finely grated lemon zest: Don't skip this. It's where all the lemon's aromatic oils live.
- ¼ cup crumbled feta cheese: Optional, but the salty creaminess is pretty perfect against the sweet vegetables.
- 2 tablespoons chopped fresh herbs: Parsley, mint, or chives add that final fresh flourish that makes everything look intentional.
Instructions
- Cook the farro until tender:
- Bring the water and salt to a boil in a medium saucepan, then add the rinsed farro. Reduce heat to a gentle simmer and cook uncovered for 20 to 25 minutes until the grains are tender but still have some chew. Drain any excess water and let it cool slightly while you prepare everything else.
- Season and cook the chicken:
- Rub the chicken breasts with olive oil, salt, and pepper. Heat a skillet over medium heat and cook for 6 to 7 minutes per side until beautifully browned and cooked through. Let the chicken rest for 5 minutes before slicing into thin strips.
- Blanch the spring vegetables:
- Bring a pot of salted water to a boil and add the asparagus pieces and peas. Cook for just 2 minutes until they're bright green and tender-crisp. Immediately drain and rinse under cold water to stop the cooking and preserve that gorgeous color.
- Whisk together the vinaigrette:
- In a small bowl, combine the olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest. Whisk vigorously until the dressing thickens and emulsifies. Taste and adjust the seasoning if needed.
- Assemble the salad:
- In a large bowl, combine the cooked farro, sliced chicken, blanched asparagus, peas, and arugula. Drizzle with about half the vinaigrette and toss gently. Add more dressing as needed until everything is lightly coated.
- Finish and serve:
- Divide the salad among plates and scatter with crumbled feta and chopped herbs. Serve while the farro is still slightly warm, or let it come to room temperature. The flavors will only get better as they sit.
Pin Recipe My grandmother always said spring food should taste like it's just waking up. This salad captures exactly that feeling, all bright colors and fresh flavors on the plate. It's become my go-to for the first warm day of the year.
Making It Ahead
This salad actually improves after a few hours in the refrigerator. The farro absorbs the vinaigrette and softens slightly, while the vegetables stay crisp. Just hold off on the arugula until you're ready to serve, or it will wilt. Store everything else in an airtight container and toss with the greens right before serving.
Vegetarian Variations
When I'm cooking for vegetarian friends, I swap the chicken for chickpeas or white beans. The protein boost is still there, and the creamy beans are lovely with the sharp vinaigrette. Roasted chickpeas add a nice crunch too, if you want something with more texture than plain canned beans.
Serving Suggestions
This salad works beautifully as a standalone lunch or as part of a spread. I love serving it alongside grilled fish or as a lighter side to roasted lamb. It's substantial enough to be the main event, especially if you add an extra handful of arugula or spinach to bulk it up.
- A crisp white wine like Sauvignon Blanc cuts through the farro beautifully
- Warm crusty bread to soak up any extra vinaigrette on your plate
- Serve it in a wide shallow bowl so you can see all those gorgeous spring colors
Pin Recipe Hope this salad brings a little brightness to your table. Sometimes the simplest combinations are the ones that stay with us longest.
Recipe FAQs
- → Can I prepare this salad ahead of time?
Yes, you can cook the farro and chicken a day ahead. Store them separately in the refrigerator. Assemble the salad just before serving or toss everything together and refrigerate for up to 4 hours. Add the vinaigrette right before serving to prevent sogginess.
- → How do I make this vegetarian?
Omit the chicken and add 1.5 cups cooked chickpeas or white beans for protein. Alternatively, top with a grilled portobello mushroom or tofu for a hearty substitute. The nutritional profile will shift but the salad remains satisfying and delicious.
- → What's the best way to cook the chicken?
Pan-searing over medium heat with olive oil produces juicy, flavorful results. Grilling is equally excellent for a smoky char. Avoid overcooking by checking internal temperature reaches 165°F. Resting the chicken for 5 minutes keeps it tender.
- → Can I substitute the farro?
Absolutely. Try quinoa, barley, or wild rice for similar texture and nutrition. Couscous works too but has a softer consistency. Use equal amounts and follow package cooking instructions. Each grain brings its own subtle flavor profile.
- → How should I store leftovers?
Keep components separate in airtight containers for up to 3 days. Store vinaigrette separately and combine when ready to eat. This prevents the salad from becoming watery. Reheat farro gently in a skillet if you prefer it warm.
- → What wines pair well with this salad?
Crisp white wines like Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio complement the fresh spring vegetables and lemon vinaigrette beautifully. The acidity cuts through the richness of the feta and chicken perfectly.