Warm Spring Farro Chicken Salad

There's something about cooking farro that makes me slow down. One afternoon in late April, I was standing in my kitchen with the windows open, listening to birds outside, and I decided to make this salad almost on impulse. I'd bought chicken on sale and had a bunch of asparagus that needed using, and somehow those simple ingredients sparked something. The farro started bubbling away while I prepped everything else, and by the time I tasted that first bite with the bright lemon dressing, I understood why this became the salad I make whenever spring actually arrives.

I made this for a picnic last May, and my friend Sarah asked for the recipe before she'd even finished eating. She brought it to her office potluck the next week, and I heard through the grapevine that three people requested it from her. There's something about a salad that's colorful, doesn't need heating up, and tastes fresh but substantial that makes people feel cared for.

Ingredients

• Farro: This nutty, chewy grain is sturdier than rice or quinoa, so it won't turn mushy even if your dressing sits on it for hours.
• Boneless, skinless chicken breasts: They cook quickly and stay tender if you don't overcook them past that 6 to 7 minute window per side.
• Fresh peas and asparagus: The quick blanch keeps them bright and snappy instead of soft and tired looking.
• Baby arugula or spinach: This wilts slightly from the warm farro and dressing, creating a nice texture contrast without needing cooking.
• Extra-virgin olive oil: Don't skip this in the dressing, as it's where so much of the flavor lives.
• Lemon juice and zest: Freshly squeezed makes a real difference here, sharper and more alive than bottled.
• Dijon mustard: It acts as an emulsifier, helping the vinaigrette cling to everything instead of pooling at the bottom.
• Feta cheese: Optional but honestly wonderful, offering salty little pockets of richness throughout.

Instructions

Rinse and cook the farro:

Bring three cups of water and salt to a rolling boil, then stir in the rinsed farro. Lower the heat so it simmers gently without boiling over, and let it cook uncovered for about 20 to 25 minutes until each grain is tender but still has a slight chew to it. You'll know it's done when you bite one and it yields easily without any hard center.

Season and sear the chicken:

While the farro bubbles away, pat your chicken breasts dry and rub them generously with olive oil, salt, and pepper on both sides. Heat a skillet over medium heat until a drop of water sizzles on contact, then lay the chicken down and resist the urge to move it around, letting each side develop a golden color for 6 to 7 minutes before flipping. Once cooked through, let it rest on a clean plate for 5 minutes so the juices redistribute, then slice it into tender strips.

Blanch the vegetables until bright:

Bring a separate pot of salted water to a boil while everything else cooks. Drop in the asparagus and peas and let them bubble for exactly 2 minutes, until they're vivid green and just beginning to soften. Drain them immediately into a colander and run cold water over them to stop the cooking.

Whisk together the vinaigrette:

In a small bowl, combine the olive oil, fresh lemon juice, honey, mustard, salt, pepper, and lemon zest. Whisk it together until it looks creamy and emulsified, tasting as you go to see if it needs another pinch of salt or a squeeze more lemon.

Bring everything together gently:

In a large bowl, combine the slightly cooled farro, sliced chicken, blanched vegetables, and fresh greens. Drizzle the vinaigrette over everything and toss gently with your hands or two spoons, turning it over and over until everything is coated and the greens have started to soften from the warmth of the farro.

Plate and finish:

Divide the salad among four plates or bowls, then scatter feta cheese and fresh herbs over the top if you're using them. Serve warm or let it cool to room temperature, and taste one more time to see if it needs another pinch of salt.

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My sister brought this to a baby shower last summer, and I watched people go back for seconds and thirds without realizing how much they were eating. There was something so nourishing about it that felt celebratory without being heavy, and I think that's when I really understood why this recipe matters to me.

Why This Salad Works Year Round

Spring is when I make it with fresh peas and tender asparagus, but I've learned that frozen peas work just as well if you blanch them, and in summer I swap the asparagus for thinly sliced zucchini that I've charred quickly in a hot pan. Come fall, roasted beets instead of peas bring earthiness and sweetness, and in winter, I'll use frozen vegetables without apology. The farro and the lemon vinaigrette are flexible enough to carry any season's vegetables and still taste exactly like itself.

The Secret to a Dressing That Stays

I used to make vinaigrettes that would separate within an hour, pooling at the bottom of the bowl like something had gone wrong. Then I realized the Dijon mustard is doing actual work in there, acting as a bridge between the oil and lemon juice so they stay combined. It was a small thing to learn but it changed everything about how I approach building flavors together.

Making It Your Own

The beauty of this salad is that it's a template disguised as a recipe. Once you've made it once and felt how the components fit together, you'll start seeing it differently every time. A handful of sunflower seeds brings crunch, crumbled goat cheese instead of feta takes it somewhere tangier, and a teaspoon of fresh dill hidden in the vinaigrette becomes your own small signature.

• Try toasted pine nuts or crispy chickpeas for texture and extra protein.
• Swap the fresh herbs around based on what's in your garden or what you're craving that day.
• If you have leftovers, toss them gently with a splash more dressing the next morning and they'll taste almost better than fresh.

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This salad has become my answer to so many moments: the lunch I need to eat something real, the dish I bring when I want to nourish people I care about, and the quiet proof that simple food made with attention tastes like something worth remembering. Make it once and you'll understand why it keeps calling you back.

Recipe FAQs

→ Can I make this ahead of time?

Yes, cook the farro and chicken up to 2 days in advance. Store separately in the refrigerator and assemble when ready to serve, adding fresh arugula just before eating.

→ What can I substitute for farro?

Farro can be replaced with wheat berries, barley, or quinoa. Adjust cooking time accordingly—quinoa cooks faster, while wheat berries may need additional time.

→ Is this suitable for meal prep?

Absolutely. Portion into individual containers, keeping the dressing separate. The flavors actually improve after a day in the refrigerator as ingredients marinate together.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for up to 3 days. If dressed, the arugula may wilt slightly—refresh with additional greens before serving.

→ Can I grill the vegetables instead?

Grilling adds wonderful smoky flavor. Grill asparagus and peas in a grill basket or on skewers for 3-4 minutes, then toss with the cooked farro and chicken.

→ What protein alternatives work well?

Shrimp, salmon, or chickpeas make excellent substitutions. For a vegetarian version, use chickpeas or white beans, adding extra vegetables for volume.