Warm Spring Farro Chicken Salad

The first warm day of spring hit our kitchen unexpectedly, windows thrown open to let winter stale air escape. I had farro sitting in the pantry from months ago and chicken defrosting in the fridge, neither seeming particularly inspiring on their own. Something about the light changing made me crave brightness and crunch, things that felt alive after months of roasted root vegetables and slow cooked everything. This salad became my way of welcoming the season back.

My neighbor came over last week while I was testing variations and ended up staying for dinner. She watched me blanch the asparagus until it turned impossibly green and admitted she had never thought to pair farro with spring vegetables. Now she texts me photos every time she makes it, sometimes with grilled shrimp instead of chicken, sometimes with whatever herbs she has growing in pots on her balcony.

Ingredients

• 1 cup farro, rinsed: Pearled farro cooks faster but whole farro has better texture and more nuttiness
• 3 cups water: For cooking the farro until tender but still maintaining some bite
• ½ teaspoon salt: Just enough to season the grains as they cook
• 2 boneless skinless chicken breasts: About 10 ounces total, pounded slightly even thickness helps them cook evenly
• 1 tablespoon olive oil: For coating the chicken before cooking
• ½ teaspoon salt: For seasoning the chicken
• ¼ teaspoon black pepper: Freshly cracked gives better flavor
• 1 cup fresh or frozen peas: Frozen work fine here and they do not need thawing first
• 1 bunch asparagus: About 8 ounces, trimmed and cut into 1 inch pieces
• 2 cups baby arugula or spinach: Arugula adds peppery bite, spinach is milder
• 3 tablespoons extra-virgin olive oil: The base of your vinaigrette
• 2 tablespoons freshly squeezed lemon juice: Brightness is essential here, bottle lemon juice will not cut it
• 1 teaspoon honey or maple syrup: Just enough to balance the acid
• 1 teaspoon Dijon mustard: Helps emulsify the dressing and adds depth
• ½ teaspoon salt: For the vinaigrette
• ¼ teaspoon freshly ground black pepper: For the vinaigrette
• 1 teaspoon finely grated lemon zest: Intensifies the lemon flavor without adding more acid
• ¼ cup crumbled feta cheese: Optional but adds creamy tangy contrast
• 2 tablespoons chopped fresh herbs: Parsley, mint, or chives work beautifully

Instructions

Cook the farro:

In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20 to 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 to 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 until emulsified.

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.

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Last Sunday I made this for book club and watched everyone go quiet for that first bite. Someone asked if there was a secret ingredient and I realized sometimes the best recipes are just good ingredients treated simply and thoughtfully.

Make It Yours

I have swapped chickpeas for chicken when my vegetarian sister visits, added toasted walnuts for crunch, and used basil from my windowsill when mint felt too wintery. The structure stays the same but the details shift with what feels right for the day.

Timing Everything

The trick is getting the farro cooked and cooled while the chicken rests, then blanching vegetables quickly so they hold their snap. Work in that order and everything comes together at the right temperature.

Leftovers Actually Work

This salad keeps beautifully for lunch the next day, though the arugula will wilt slightly if dressed too far in advance. Toss the greens with just half the vinaigrette and save the rest to add right before serving.

• Store the vinaigrette separately if meal prepping for the week
• Warm the leftover farro slightly before assembling to take the chill off
• Add fresh herbs right before eating so they stay bright and perky

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This is the kind of food that makes you feel nourished in the deepest sense, like you are eating something good for your body and your spirit at the same time.

Recipe FAQs

→ Can I make this ahead of time?

Yes, prepare the farro and chicken up to 2 days in advance. Store separately and assemble with fresh vegetables and vinaigrette before serving.

→ What can I substitute for farro?

Try wheat berries, barley, or quinoa for similar texture. Brown rice works but will have a softer, less chewy consistency.

→ Is this suitable for meal prep?

Absolutely. Portion into containers, keeping vinaigrette separate until ready to eat. The flavors actually improve after sitting overnight.

→ How do I cook the chicken without a grill?

Pan-sear in a hot skillet with olive oil for 6-7 minutes per side, or bake at 400°F for 20-25 minutes until internal temperature reaches 165°F.

→ Can I use frozen vegetables?

Fresh peas and asparagus work best, but frozen peas can be added directly to the farro during the last 2 minutes of cooking.

→ How do I store leftovers?

Keep refrigerated in an airtight container for up to 3 days. The farro will absorb some vinaigrette, so add a fresh splash before serving.