Warm Spring Farro Chicken Salad (Printable)

Wholesome grain and protein salad with crisp spring vegetables and bright lemon dressing. Serve warm or at room temperature.

# What You'll Need:

→ Grains

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

→ Protein

04 - 2 boneless, skinless chicken breasts (about 10 ounces 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, about 8 ounces, 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 1 cup rinsed farro, reduce heat, and simmer uncovered for 20 to 25 minutes until tender. Drain and set aside to cool slightly.
02 - While the farro cooks, rub chicken breasts with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Grill or pan-sear 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 trimmed asparagus pieces and peas; cook for 2 minutes until bright green and just tender. Drain and 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 freshly ground black pepper, and 1 teaspoon finely grated 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 components evenly.
06 - Divide salad among serving plates. Sprinkle with crumbled feta cheese and chopped fresh herbs if desired. Serve warm or at room temperature.

# Expert Tips:

01 -
  • High in protein with 27g per serving to keep you satisfied.
  • Nutrient-dense farro provides a wonderful chewy texture and nutty flavor.
  • Quick and easy preparation, taking only 45 minutes from start to finish.
  • Versatile enough to be served warm or at room temperature.
02 -
  • Rinse the farro before cooking to remove excess starch for a cleaner texture.
  • Always let the chicken rest for 5 minutes before slicing to ensure the juices remain locked in.
  • Do not skip the cold water rinse for the asparagus and peas; it stops the cooking process and preserves their bright green color.
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