Warm Spring Farro Chicken Salad (Printable Version)

Wholesome farro and chicken salad with spring vegetables, peas, asparagus, and bright lemon vinaigrette. Light and satisfying.

# Ingredient List:

→ Grains

01 - 1 cup farro, rinsed
02 - 3 cups water
03 - ½ teaspoon salt

→ Protein

04 - 2 boneless, skinless chicken breasts, approximately 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 asparagus, approximately 8 oz, 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 such as parsley, mint, or chives

# Directions:

01 - In a medium saucepan, bring 3 cups water and ½ teaspoon salt to a boil. Add rinsed farro, reduce heat to low, and simmer uncovered for 20 to 25 minutes until tender. Drain and set aside to cool slightly.
02 - While 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 to 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 pieces and peas; cook for 2 minutes until bright green and just tender. Drain and immediately rinse under cold water to stop the cooking process.
04 - In a small bowl, whisk together 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 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 ingredients evenly.
06 - Divide salad among four plates. Sprinkle with crumbled feta cheese and chopped fresh herbs if desired. Serve warm or at room temperature.

# Expert Advice:

01 -
  • Its that rare salad that actually satisfies you completely, thanks to the hearty farro and protein-rich chicken
  • The lemon vinaigrette wakes everything up without overwhelming the delicate spring vegetables
  • You can make it ahead and it actually tastes better after the flavors meld together
02 -
  • Overcooked farro turns mushy and sad. Start checking at 20 minutes and drain as soon as it's tender.
  • The vinaigrette will seem too tangy on its own, but it balances perfectly against the mild farro and sweet vegetables.
03 -
  • Rinse your farro until the water runs clear. It removes excess starch and prevents the grains from clumping together.
  • Let the chicken rest before slicing. Those juices need time to redistribute or you'll end up with dry meat.
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