Pin it The first time I made this salad was during that awkward transition between spring and winter when you are tired of heavy stews but it is still too chilly for cold meals. I had bought farro on impulse and chicken was defrosting when I spotted the first decent asparagus of the season at the market. Something about the nutty grain and crisp vegetables together felt like exactly what my kitchen was missing.
My sister visited last May and I threw this together because I had not grocery shopped properly. She kept asking what restaurant I had ordered it from and actually made me write down the recipe on a napkin before she left. Now she makes it for her family and sends me photos every single time.
Ingredients
- Farro: Look for semi-pearled farro which cooks faster than whole but still holds that satisfying chewy texture
- Chicken breasts: Pound them slightly to even thickness so they cook evenly and stay juicy
- Asparagus: The thinner spears are more tender but thick ones work too just trim the woody ends properly
- Fresh peas: Frozen work beautifully here and actually taste better than out of season fresh peas
- Baby arugula: Adds that perfect peppery bite that cuts through the rich farro and olive oil
- Lemon: Both the juice and zest are essential for that bright spring flavor profile
- Honey or maple syrup: Just enough to balance the acidity and help the vinaigrette cling to the grains
- Feta cheese: Optional but that salty creaminess ties everything together beautifully
Instructions
- Cook the farro until perfectly tender:
- Bring the water and salt to a rolling boil then add the farro and reduce to a gentle simmer. Let it cook uncovered for about 20 to 25 minutes until the grains are tender but still have some bite. Drain any excess water and spread the farro on a baking sheet to cool slightly while you prepare everything else.
- Season and cook the chicken:
- Rub the chicken breasts with olive oil and season generously with salt and pepper on both sides. Cook in a hot skillet or grill pan for about 6 to 7 minutes per side until golden and cooked through. Let the chicken rest for 5 minutes before slicing it thinly against the grain.
- Blanch the spring vegetables:
- Drop the asparagus pieces and peas into boiling salted water for exactly 2 minutes until they turn bright green. Immediately drain and rinse under cold water to stop the cooking and keep that vibrant color.
- Whisk together the vinaigrette:
- Combine the olive oil lemon juice honey Dijon mustard salt pepper and lemon zest in a small bowl. Whisk vigorously until the mixture thickens slightly and becomes creamy.
- Assemble your salad:
- Place the cooled farro sliced chicken blanched vegetables and arugula in a large bowl. Drizzle with the vinaigrette and toss gently until everything is lightly coated.
- Serve with your favorite garnishes:
- Divide the salad among plates and finish with crumbled feta and fresh herbs if you like them. This tastes wonderful slightly warm or at room temperature.
Pin it This salad has become my go-to for Sunday meal prep because it holds up so well in the refrigerator. I actually prefer eating it for lunch the next day when the flavors have had time to mingle and the farro has soaked up some of that lemony dressing.
Make It Your Own
Sometimes I swap the chicken for shrimp or even crispy chickpeas when I want a vegetarian version. The farro base works with almost any protein you have on hand.
Perfect Wine Pairings
A crisp Sauvignon Blanc or Grüner Veltliner cuts through the richness while complementing the fresh vegetables. I have also served it with a dry rosé when friends come over for dinner on the patio.
Storage And Serving
This salad keeps beautifully for three to four days in the refrigerator and travels well for potlucks or picnics. If you are making it ahead wait to add the arugula and herbs until right before serving.
- Store the vinaigrette separately if you plan to keep leftovers longer than a day
- The farro will absorb more dressing as it sits so you might want to make extra
- Bring the salad to room temperature before serving for the best texture and flavor
Pin it Hope this bright salad brings some sunshine to your table no matter what season it is.
Recipe FAQs
- → Can I prepare this salad ahead of time?
Yes, you can cook the farro and chicken up to 2 days in advance. Store them separately in the refrigerator and assemble with fresh vegetables and vinaigrette just before serving to maintain crispness and optimal flavor.
- → What's the best way to cook the chicken for this dish?
Pan-searing or grilling produces the best results, creating a tender interior with light browning. Cook boneless, skinless breasts over medium heat for 6-7 minutes per side. Avoid overcooking to keep the meat juicy. Let rest for 5 minutes before slicing.
- → Can I substitute the farro with another grain?
Absolutely. Quinoa, barley, wild rice, or orzo work wonderfully as alternatives. Adjust cooking times according to package directions. Keep in mind that farro's nutty flavor is distinctive, so substitutions will slightly change the overall taste profile.
- → How do I make this vegetarian?
Simply omit the chicken and add extra vegetables like bell peppers, cherry tomatoes, or cucumber. For additional protein, incorporate chickpeas, white beans, or tofu. The lemon vinaigrette complements these additions beautifully.
- → What wines pair well with this salad?
Crisp white wines like Sauvignon Blanc or Grüner Veltliner pair perfectly with the bright lemon notes and fresh vegetables. Their acidity complements the vinaigrette and doesn't overpower the delicate flavors of the dish.
- → Can I make the vinaigrette in advance?
Yes, prepare the vinaigrette up to 3 days ahead and store it in an airtight container in the refrigerator. Whisk or shake before using. The flavors actually meld and deepen over time, often improving the dressing.