Save The first time I made farro, I accidentally cooked it like risotto, standing at the stove and stirring for thirty minutes until my roommate walked in and asked why I was working so hard. Now I know better, but that mistake taught me how forgiving this ancient grain really is. This salad came together on a Tuesday when spring felt like it might never arrive, and the bright vegetables felt like an act of defiance against winter's endless gray. Something about the chewy farro with crisp asparagus just works.
I made this for my mother-in-law who claims to hate salads, watching skeptically as she took her first bite. She went back for seconds and asked for the recipe before she even finished her plate, which is basically the highest compliment possible in my family. Now it is our go-to when we want something that feels fancy but comes together on a weeknight.
Ingredients
- 1 cup farro, rinsed: This nutty ancient grain is the backbone of the whole dish, giving it substance and personality
- 3 cups water: For perfectly tender farro that still holds its shape beautifully
- ½ teaspoon salt: Just enough to bring out the grain's natural sweetness
- 2 boneless, skinless chicken breasts: Lean protein that stays juicy when you do not overcook it
- 1 tablespoon olive oil: Creates a lovely golden crust and keeps the chicken from sticking
- ½ teaspoon salt and ¼ teaspoon black pepper: Simple seasoning that goes a long way
- 1 cup fresh or frozen peas: Little bursts of sweetness that remind you that spring exists
- 1 bunch asparagus: Look for bright green spears with tight tips, they add the perfect crunch
- 2 cups baby arugula or spinach: Pepper arugula adds bite, mild spinach keeps it friendly
- 3 tablespoons extra-virgin olive oil: The good stuff matters here since it is the base of your dressing
- 2 tablespoons freshly squeezed lemon juice: Bright acidity that makes everything else pop
- 1 teaspoon honey or maple syrup: Just a touch to balance the lemon's sharpness
- 1 teaspoon Dijon mustard: This is what makes your vinaigrette actually come together
- ½ teaspoon salt and ¼ teaspoon black pepper: Adjust to taste once everything is mixed
- 1 teaspoon finely grated lemon zest: Do not skip this, it is where all the lemon perfume lives
- ¼ cup crumbled feta cheese: Totally optional but adds this creamy tang that I cannot resist
- 2 tablespoons chopped fresh herbs: Parsley, mint, or chives add a fresh finish that makes it look professional
Instructions
- Cook the farro:
- Bring the water and salt to a boil in a medium saucepan, then add your rinsed farro and turn down the heat to a gentle simmer. Let it cook uncovered for about 20 to 25 minutes until it is tender but still has some chew to it, then drain any excess water.
- Prepare the chicken:
- Rub your chicken breasts with olive oil and season them generously with salt and pepper while the farro works. Grill or pan-sear them over medium heat for 6 to 7 minutes per side until they are cooked through, then let them rest for 5 minutes before slicing into thin strips.
- Blanch the vegetables:
- Get a pot of salted water boiling and drop in your asparagus pieces and peas for just 2 minutes until they turn bright green. Drain immediately and rinse under cold water to stop the cooking and keep that gorgeous color.
- Make the vinaigrette:
- Whisk together the olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, pepper, and lemon zest in a small bowl until it emulsifies into a creamy dressing.
- Assemble the salad:
- Toss the cooked farro, sliced chicken, blanched vegetables, and greens in a large bowl. Drizzle with your vinaigrette and fold everything together gently until each bite is coated.
- Serve it up:
- Divide among plates and finish with crumbled feta and fresh herbs if you are feeling fancy, though it is beautiful either way.
Save This salad saved me during a particularly chaotic week when I was hosting book club and completely forgot to plan dinner until an hour before everyone arrived. It was the first time the group actually stopped talking about the book to ask for seconds, and now someone requests it every single time we meet.
Make It Your Way
Swap out the chicken for chickpeas to make it vegetarian, or throw in some toasted walnuts if you want extra crunch. I have used goat cheese instead of feta when that is what I had in the fridge, and honestly, any soft creamy cheese works beautifully here.
Timing Is Everything
You can cook the farro and chicken up to two days ahead, then just blanch the vegetables and make the dressing right before serving. I actually think the flavors get better after they hang out in the fridge for a few hours, so do not stress about serving it immediately.
Perfect Pairings
A crisp Sauvignon Blanc cuts through the rich farro beautifully, though a light Pinot Grigio works just as well. If you want to serve something alongside, some crusty bread for soaking up extra vinaigrette is never a bad idea.
- This salad travels surprisingly well for picnics
- Pack the dressing separately if you are taking it to go
- Leftovers make an excellent lunch the next day
Save Hope this bright salad brings some spring energy to your table, no matter what the weather looks like outside.
Recipe FAQ
- → Can I prepare this salad ahead of time?
Yes, this salad works wonderfully for meal prep. Cook the farro and chicken, then store them separately in the refrigerator for up to 3 days. Blanch the vegetables and store in an airtight container. Combine just before serving, or toss everything together and enjoy it cold for 2 days.
- → How do I make this salad vegetarian?
Simply omit the chicken and add extra vegetables like cherry tomatoes, cucumbers, or roasted beets. You can also incorporate chickpeas or white beans for additional protein and heartiness.
- → What's the best way to cook the farro?
Rinse farro under cold water first to remove excess starch. Bring salted water to a boil, add farro, reduce heat, and simmer uncovered for 20-25 minutes until tender but still slightly chewy. Drain well and let cool before mixing into your salad.
- → Can I substitute the lemon vinaigrette?
Absolutely. Try a red wine vinaigrette, balsamic dressing, or herb-based vinaigrette. You can also use a light Greek yogurt dressing for a creamier option. The key is balancing acidity with a quality oil.
- → How should I store leftovers?
Store the salad in an airtight container in the refrigerator for up to 2 days. If storing longer, keep components separate and assemble when ready to eat. The vinaigrette may be stored separately for up to 5 days.
- → What wine pairs well with this salad?
The bright acidity and fresh flavors pair beautifully with crisp white wines like Sauvignon Blanc or Grüner Veltliner. The citrus notes in the vinaigrette complement these varietals perfectly.