Save to Pinterest This Warm Spring Farro Chicken Salad is a vibrant, wholesome dish that captures the essence of the season. Featuring nutty farro, perfectly seared chicken, and crisp spring greens, it is finished with a zesty lemon vinaigrette for a bright, refreshing flavor profile that works beautifully for a light lunch or dinner.
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By combining the heartiness of ancient grains with the freshness of blanched asparagus and peas, this salad creates a balanced meal that is both light and filling. The addition of baby arugula or spinach adds a peppery bite that complements the citrus-forward dressing perfectly.
Ingredients
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- Grains: 1 cup farro (rinsed), 3 cups water, ½ teaspoon salt
- Protein: 2 boneless, skinless chicken breasts (about 10 oz total), 1 tablespoon olive oil, ½ teaspoon salt, ¼ teaspoon black pepper
- Vegetables: 1 cup fresh or frozen peas, 1 bunch (about 8 oz) asparagus (trimmed and cut into 1-inch pieces), 2 cups baby arugula or spinach
- Lemon Vinaigrette: 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 freshly ground black pepper, 1 teaspoon finely grated lemon zest
- Garnish: ¼ cup crumbled feta cheese (optional), 2 tablespoons chopped fresh herbs (parsley, mint, or chives)
Instructions
- Cook the farro
- 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.
- Prepare the chicken
- 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.
- Blanch the vegetables
- 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.
- Make the vinaigrette
- In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest.
- Assemble the salad
- In a large bowl, combine cooked farro, chicken slices, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat.
- Serve
- Divide among plates. Sprinkle with feta cheese and fresh herbs, if using.
Zusatztipps für die Zubereitung
For the best results, ensure you have a medium saucepan for the grains and a reliable skillet or grill pan for the chicken. Using a small whisk or fork will help emulsify the vinaigrette for a smooth, consistent texture.
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Varianten und Anpassungen
For a vegetarian version, simply omit the chicken and add extra spring vegetables or a can of chickpeas. You can also experiment with goat cheese instead of feta, or add toasted nuts like walnuts or almonds for an extra crunch.
Serviervorschläge
This salad is delicious served warm or at room temperature. To elevate the meal, pair it with a crisp white wine such as a Sauvignon Blanc or Grüner Veltliner.
Save to Pinterest Whether you are prepping for a healthy weekday lunch or hosting a light seasonal dinner, this Warm Spring Farro Chicken Salad is a reliable and flavorful choice that brings the best of spring to your table.
Recipe FAQs
- → Can I make this salad ahead of time?
Yes, this salad tastes great served warm, at room temperature, or even chilled. You can prepare all components up to 4 hours ahead and assemble just before serving. Store the vinaigrette separately and toss in just before plating to keep greens crisp.
- → What's the best way to cook farro?
Rinse farro first to remove excess starch. Bring salted water to a boil, add farro, then simmer uncovered for 20-25 minutes until tender but still slightly chewy. The grains should have a pleasant bite. Drain well and cool slightly before adding to your salad.
- → How do I prevent the salad from getting soggy?
Blanch and shock the vegetables in ice water to stop the cooking process and preserve their crispness. Pat them dry before adding to the salad. Dress the salad just before serving, or keep the vinaigrette separate if serving later.
- → What are good substitutes for chicken?
For vegetarian options, use chickpeas, white beans, or crispy tofu. Grilled shrimp, flaked salmon, or roasted turkey also work beautifully. You can also add extra vegetables like bell peppers or radishes for more crunch and nutrition.
- → Can I use frozen peas and asparagus?
Absolutely. Frozen vegetables are often fresher than fresh since they're frozen at peak ripeness. Simply thaw them slightly before blanching, or blanch directly from frozen for 1-2 minutes. Pat dry after blanching to remove excess moisture.
- → What wines pair well with this salad?
Crisp, acidic white wines complement the lemon vinaigrette beautifully. Try Sauvignon Blanc, Grüner Veltliner, Pinot Grigio, or Vermentino. The high acidity and bright notes echo the citrus in the dressing and cut through the richness of the chicken and feta.
