Warm Spring Farro Chicken Salad

The first time I made this salad was during a particularly busy April when I was craving something that felt like spring on a plate but would also hold me over until dinner. Farro had been sitting in my pantry for months, and I finally decided to just cook the whole bag and experiment. The combination of chewy grains, crisp vegetables, and that bright lemon dressing turned into something I now make at least twice a month when the weather turns warm.

I served this to my sister last May when she was visiting from Chicago, and she literally stopped mid conversation to ask what was in the dressing. She is not someone who normally gets excited about salads, but she ended up taking the leftovers home on the plane. There is something about the texture combination, the farro being substantial while the vegetables provide crunch, that makes it feel like a complete meal rather than just a side dish.

Ingredients

• 1 cup farro: This ancient grain has a satisfying chew that holds up beautifully against the crisp vegetables. Rinse it well before cooking to remove any dusty starch.
• 3 cups water plus salt: Farro absorbs liquid generously. The salted cooking water ensures the grain itself is seasoned throughout, not just on the surface.
• 2 boneless chicken breasts: Keep the skin off for a cleaner salad profile. Pound them to even thickness if you can, so they cook uniformly without drying out at the edges.
• 1 tablespoon olive oil for chicken: Just enough to help the seasoning adhere and promote nice browning. Do not use your fancy extra virgin here, the cooking heat will diminish those delicate flavors.
• 1 cup fresh or frozen peas: Frozen work beautifully here and often taste sweeter than fresh peas that have been sitting on a shelf too long. Add them straight from frozen if you prefer.
• 1 bunch asparagus: Look for spears that are firm and bright, with tightly closed tips. Trim the woody ends by snapping them where they naturally break.
• 2 cups baby arugula: Arugula adds that peppery bite that cuts through the rich farro and savory chicken. Spinach works if you prefer something milder.
• 3 tablespoons extra virgin olive oil: Use your best olive oil here since it is not being heated. The grassy, peppery notes will shine in the final vinaigrette.
• 2 tablespoons fresh lemon juice: About one medium lemon. Roll it on the counter before cutting to maximize the juice yield.
• 1 teaspoon honey: Just enough to balance the acid without making the dressing taste sweet. Maple syrup works equally well and adds a subtle depth.
• 1 teaspoon Dijon mustard: This is not just for flavor. The mustard acts as an emulsifier, helping the oil and lemon juice come together into a creamy, cohesive dressing.
• 1 teaspoon lemon zest: Do not skip this. The zest holds the aromatic oils that give you that bright lemon fragrance without adding more acid.
• ¼ cup crumbled feta: The salty creaminess plays perfectly against the peppery arugula and sweet vegetables. Goat cheese is a lovely alternative if you prefer something tangier.
• 2 tablespoons fresh herbs: A combination works best here. Parsley for freshness, mint for brightness, or chives for a mild onion note.

Instructions

Cook the farro until perfectly tender:

Bring the water to a rolling boil with the salt, then add the rinsed farro. Reduce to a gentle simmer and let it cook uncovered, stirring occasionally. You are looking for a texture that is tender but still retains a pleasant chew, usually 20 to 25 minutes. Drain any excess liquid and spread the farro on a baking sheet to cool slightly, which prevents it from continuing to cook and becoming mushy.

Sear the chicken while farro simmers:

Rub the chicken breasts with olive oil, salt, and pepper, getting into all the nooks and crannies. Heat a skillet over medium heat until a drop of water sizzles on contact. Place the chicken in the pan and let it cook undisturbed for 6 to 7 minutes per side. You will know it is done when the internal temperature reaches 165 degrees Fahrenheit. Let it rest on a cutting board for at least 5 minutes before slicing, which helps the juices redistribute throughout the meat.

Blanch the spring vegetables:

Bring a pot of generously salted water to a boil. Drop in the asparagus pieces and peas, cooking for just 2 minutes. You want them bright green and just tender, with a snap still remaining. Immediately drain and plunge them into a bowl of ice water, or run under cold water to stop the cooking process completely. This preserves that vibrant color and fresh texture.

Whisk together the vinaigrette:

In a small bowl, combine the olive oil, lemon juice, honey, Dijon, salt, pepper, and lemon zest. Whisk vigorously until the mixture thickens slightly and becomes opaque. Taste and adjust the seasoning. It should taste bright and balanced, with the lemon forward but not harsh.

Assemble your salad:

In a large, wide bowl, combine the cooled farro, sliced chicken, blanched vegetables, and arugula. Pour about three quarters of the vinaigrette over the top and toss gently to combine everything. Add more dressing if needed, you want each grain coated but not drowning.

Finish and serve:

Divide the salad among plates or serve family style on a large platter. Sprinkle the crumbled feta and fresh herbs over the top right before serving. Serve while the farro is still slightly warm, or let it come to room temperature if you prefer.

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This became my go to for summer picnics after I brought it to a potluck and three different people asked for the recipe. There is something about it that feels special enough for company but simple enough for a Tuesday night dinner alone. The way the farro soaks up the lemony dressing over time is something I have grown to appreciate more each time I make it.

Make Ahead Magic

I have learned through trial and error that this salad actually improves with a short rest. The farro continues to absorb the vinaigrette, softening slightly while the flavors deepen throughout the entire dish. I often make the components separately the day before, storing the cooked farro, sliced chicken, and blanched vegetables in airtight containers. Then I simply toss everything together with fresh vinaigrette about 30 minutes before serving. This method has saved me more times than I can count when unexpected guests show up or I just do not feel like cooking.

Pairing Possibilities

A crisp white wine is the traditional choice here, and for good reason. The acidity in a Sauvignon Blanc cuts through the richness of the farro and feta while complementing the lemon vinaigrette. I have also enjoyed this with a light rosé on particularly warm days. If you prefer non alcoholic options, an unsweetened iced tea with a squeeze of lemon works beautifully. The tannic quality of the tea provides a nice contrast to the sweet peas and honey in the dressing.

Customization Station

The beauty of this salad lies in its adaptability. I have swapped chicken for grilled shrimp when I wanted something lighter. During late summer, I replace the spring vegetables with cherry tomatoes and diced cucumber. One memorable version used roasted sweet potatoes in place of the farro entirely. The vinaigrette is the constant that holds everything together.

• Try adding toasted pistachios or walnuts for an extra layer of crunch
• Grain free friends love this over cauliflower rice or zucchini noodles
• Make it vegan by using chickpeas instead of chicken and skipping the feta

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Make this once and you will understand why it has earned a permanent spot in my regular rotation. It is the kind of meal that leaves you feeling nourished and satisfied without weighted down.

Recipe Questions & Answers

→ Can I make this salad ahead of time?

Yes, this salad is excellent for meal prep. Cook the farro and chicken in advance, store separately, and combine with the vinaigrette just before serving to keep vegetables crisp. It keeps well for up to 3 days refrigerated.

→ What can I substitute for farro?

Barley, wheat berries, or bulgur work beautifully as grain substitutes. For a gluten-free option, try quinoa, wild rice, or millet in similar quantities. Adjust cooking times according to each grain's requirements.

→ How do I achieve tender, juicy chicken?

Don't overcook the chicken—aim for an internal temperature of 165°F. Pound breasts to even thickness before cooking, and let them rest for 5 minutes after cooking. This retains moisture and ensures even doneness.

→ Can I make this vegetarian?

Absolutely. Omit the chicken and add chickpeas, white beans, or crispy tofu for protein. You can also add nuts like walnuts or almonds for crunch and additional protein content.

→ What wine pairs best with this dish?

Crisp white wines complement the citrus vinaigrette beautifully. Try Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio for refreshing pairings that balance the earthy farro and fresh vegetables.

→ How can I add more flavor to the vinaigrette?

Consider adding minced garlic, shallots, or fresh herbs like dill and tarragon. A touch of anchovy paste adds umami depth, or try balsamic vinegar for richness. Adjust lemon juice to taste for brightness.