Save Experience the essence of the season with this Warm Spring Farro Chicken Salad. This vibrant and wholesome dish combines the nutty chew of farro with juicy grilled chicken and the crisp bite of fresh spring vegetables. Tossed in a zesty lemon vinaigrette, it is the perfect meal for a light lunch or a refreshing, nutrient-dense dinner.
Save The beauty of this salad lies in its balance of textures. The hearty farro provides a solid base, while the blanched vegetables offer a pop of color and sweetness. The baby arugula adds a peppery depth that is beautifully complemented by the bright, citrusy notes of the homemade lemon-Dijon dressing.
Ingredients
- 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
To maintain the best texture and color, be careful not to overcook the asparagus and peas; they should remain slightly crisp. This salad is versatile and can be served immediately while warm or enjoyed at room temperature.
Varianten und Anpassungen
For a vegetarian version, omit the chicken and add extra vegetables or a can of chickpeas. You can also substitute the crumbled feta for goat cheese or add toasted nuts for an extra layer of crunch.
Serviervorschläge
This modern American dish pairs exceptionally well with a crisp white wine, such as a Sauvignon Blanc or Grüner Veltliner, to highlight the lemon vinaigrette.
Save This Warm Spring Farro Chicken Salad is a beautiful way to celebrate healthy eating without sacrificing flavor. Whether you're meal prepping for the week or hosting a light dinner, this dish is sure to impress with its fresh, seasonal appeal.
Recipe FAQs
- → Can I make this salad ahead of time?
Yes, this salad is excellent for meal prep. Prepare all components separately and store in airtight containers. Combine with vinaigrette just before serving, or dress lightly and let it sit for a few hours. Serve warm or chilled.
- → How do I cook farro perfectly?
Rinse farro thoroughly, then simmer in salted boiling water for 20-25 minutes until tender but still slightly chewy. Drain well and cool slightly before adding to the salad. Don't overcook, as it can become mushy.
- → What's the best way to cook the chicken?
Pan-sear or grill seasoned chicken breasts over medium heat for 6-7 minutes per side until golden and cooked through. Let rest for 5 minutes before slicing thinly. This keeps the meat juicy and tender.
- → Can I substitute ingredients for dietary needs?
Absolutely. Skip the chicken and add chickpeas or extra vegetables for vegetarian versions. Use goat cheese instead of feta, try quinoa or barley for farro, and swap arugula for spinach or mixed greens based on preference.
- → How do I prevent the greens from wilting?
Add fresh arugula or spinach just before serving, or keep them separate and toss gently with the warm salad components and vinaigrette. The residual heat will slightly soften them without making them limp.
- → What wine pairs well with this salad?
Crisp white wines work beautifully. Try Sauvignon Blanc or Grüner Veltliner for bright acidity that complements the lemon vinaigrette and fresh vegetables perfectly.