Save to Pinterest The first time I made this farro salad was on one of those perfect April afternoons when the windows were finally open and a warm breeze kept drifting through the kitchen. I hadnt planned on making anything special I just had some leftover cooked farro and a bunch of vegetables from the farmers market. My roommate walked in midway through prep and asked what smelled so bright and fresh. We ended up eating it straight from the bowl standing at the counter because neither of us wanted to wait to set the table.
Last spring I brought this to a potluck and watched it disappear in about eight minutes flat. My friend Sarah who claims to hate grain salads went back for thirds. I think what won everyone over was how the warm chicken played against the cool crisp vegetables. Something about that temperature contrast makes each ingredient stand out more than it would on its own.
Ingredients
- 1 cup farro, rinsed: Farro has this incredible chewy texture that holds up beautifully to dressings. I usually buy pearled farro because it cooks faster but whole farro works too if you have extra time.
- 3 cups water: You will need this for boiling the farro. The ratio is forgiving if you accidentally add a bit more.
- ½ teaspoon salt: Just enough to season the grains as they cook.
- 2 boneless skinless chicken breasts: About 10 ounces total. You could also use leftover rotisserie chicken if you want to skip the cooking step.
- 1 tablespoon olive oil: For coating the chicken before it hits the heat. This helps those beautiful golden brown spots form.
- ½ teaspoon salt and ¼ teaspoon black pepper: A simple seasoning that lets the chickens natural flavor shine.
- 1 cup fresh or frozen peas: Frozen peas work beautifully here and are often sweeter than fresh. No need to thaw first.
- 1 bunch asparagus: Trim the woody ends first. I cut mine into 1 inch pieces so they are easy to eat.
- 2 cups baby arugula or spinach: Arugula adds a lovely peppery bite while spinach is milder. Use whatever calls to you.
- 3 tablespoons extra virgin olive oil: The base of your vinaigrette. Use something you really like because you will taste it.
- 2 tablespoons freshly squeezed lemon juice: This brightens the whole dish. Bottled lemon juice works but fresh is night and day better.
- 1 teaspoon honey or maple syrup: Just enough to balance the acid and help the dressing cling to the grains.
- 1 teaspoon Dijon mustard: This acts as an emulsifier so your dressing stays silky and combined.
- ½ teaspoon salt and ¼ teaspoon freshly ground black pepper: Season to taste starting with these amounts.
- 1 teaspoon finely grated lemon zest: Do not skip this. It packs an intense lemon punch that juice alone cannot provide.
- ¼ cup crumbled feta cheese: Optional but I love the salty creamy contrast it brings. Goat cheese works too.
- 2 tablespoons chopped fresh herbs: Parsley mint or chives whichever you have on hand. Fresh herbs make the whole bowl sing.
Instructions
- Cook the farro:
- In a medium saucepan bring the water and salt to a boil. Add the farro reduce heat and simmer uncovered for 20 to 25 minutes until tender but still pleasantly chewy. Drain any excess liquid and set aside to cool slightly.
- Prepare the chicken:
- While the farro simmers rub the chicken breasts with olive oil salt and pepper. Grill or pan sear over medium heat for about 6 to 7 minutes per side until cooked through. Let the chicken rest for 5 minutes before slicing into thin strips.
- Blanch the vegetables:
- Bring a pot of salted water to a boil. Add the asparagus and peas and cook for just 2 minutes until bright green and tender crisp. Drain immediately and rinse under cold water to stop the cooking and preserve that vibrant color.
- Make the vinaigrette:
- In a small bowl whisk together the olive oil lemon juice honey or maple syrup Dijon mustard salt pepper and lemon zest. The mixture should emulsify into a creamy golden dressing.
- Assemble the salad:
- In a large bowl combine the cooked farro sliced chicken blanched asparagus peas and arugula or spinach. Drizzle with the vinaigrette and toss gently until everything is lightly coated.
- Serve and enjoy:
- Divide among plates and sprinkle with crumbled feta and fresh herbs if using. This is lovely warm or at room temperature so do not stress about timing.
Save to Pinterest This salad has become my go to for Monday lunches because it somehow tastes better on day two. The farro soaks up all that vinaigrette overnight and the flavors become more pronounced. I actually prefer making it the night before now.
Make Ahead Magic
You can cook the farro and chicken up to three days in advance. Store them separately in airtight containers in the refrigerator. The vinaigrette keeps for a week so I often double the batch and use it on other salads throughout the week. Just bring everything to room temperature before assembling.
Vegetarian Swaps
If you want to skip the chicken try adding chickpeas or white beans for protein. Roasted sweet potato cubes would be lovely too and add a nice sweetness. I have even used halloumi instead of chicken for a satisfying vegetarian version.
Serving Suggestions
This makes a beautiful centerpiece for a spring brunch or casual dinner party. Serve it alongside crusty bread and maybe some sliced tomatoes. A crisp white wine like Sauvignon Blanc cuts through the richness perfectly.
- Sprinkle toasted pine nuts or sunflower seeds on top for extra crunch
- Add half an avocado sliced if you want something more substantial
- A dollop of Greek yogurt on top adds creaminess without heaviness
Save to Pinterest Hope this bright salad brings some spring sunshine to your table. It is the kind of food that makes you feel good from the inside out.
Recipe FAQs
- → Can I prepare this salad ahead of time?
Yes, absolutely. You can cook all components separately and store them in containers for up to 3 days. Assemble and dress just before serving to maintain crisp textures, or toss everything together and enjoy chilled the next day.
- → What's the best way to cook the chicken so it stays juicy?
Cook chicken breasts over medium heat for 6-7 minutes per side until internal temperature reaches 165°F. Let them rest for 5 minutes before slicing. This allows juices to redistribute, keeping the meat tender and moist.
- → Can I substitute farro with another grain?
Certainly. Barley, wheat berries, or even quinoa work well as substitutes. Adjust cooking times according to each grain's package directions. Buckwheat is a gluten-free option if needed.
- → How do I make this vegetarian?
Omit the chicken and add protein-rich ingredients like chickpeas, white beans, or tofu. You can also increase the vegetable portions or top with nuts for additional texture and nutrition.
- → What wine pairs best with this salad?
Crisp white wines complement this dish beautifully. Try Sauvignon Blanc, Grüner Veltliner, or Pinot Grigio. Their acidity mirrors the lemon vinaigrette and cleanses the palate between bites.
- → Is this salad naturally gluten-free?
No, farro contains gluten. However, you can easily swap it for a gluten-free grain like quinoa, rice, or certified gluten-free oats. Always verify that all other ingredients are certified gluten-free if needed.