Save The first warm day of spring always pulls me toward the farmers market, where those tender stalks of asparagus and sweet peas practically beg to come home with me. I started making this farro salad years ago when I wanted something hearty but not heavy, a dish that would let those spring vegetables shine while still feeling substantial enough for dinner. The farro adds this beautiful chewy texture that plays so nicely against the crisp asparagus and creamy peas. Now it is become my go to when I want a meal that feels like sunshine on a plate.
Last summer I brought this salad to a potluck at my sister's house, and it disappeared faster than anything else on the table. Her husband who normally turns his nose up at anything called a salad went back for thirds. Something about how the warm chicken mingles with the cooled farro and those bright spring vegetables just works in a way that feels surprising but completely right.
Ingredients
- 1 cup farro, rinsed: Farro has this wonderful nutty flavor and chewy texture that holds up beautifully in salads. Pearled farro cooks faster but whole farro has more nutrients and even better texture.
- 3 cups water: The farro absorbs most of this as it cooks, becoming plump and tender while still maintaining that satisfying bite.
- ½ teaspoon salt: Just enough to season the cooking liquid so the farro tastes good from the inside out.
- 2 boneless skinless chicken breasts: I pound them slightly so they cook evenly and stay juicy. You could also use rotisserie chicken to save time.
- 1 tablespoon olive oil: Helps the chicken develop a nice golden crust and keeps it from sticking to the pan.
- ½ teaspoon salt and ¼ teaspoon black pepper: Simple seasoning that lets the chicken's natural flavor come through.
- 1 cup fresh or frozen peas: If using frozen, thaw them under cold water first. Fresh peas need barely any cooking to become sweet and tender.
- 1 bunch asparagus: Look for stalks that are firm with tight tips. The thinner ones are sweeter and need less cooking time.
- 2 cups baby arugula or spinach: Arugula adds a slight peppery bite while spinach is milder. Both wilt just enough when tossed with the warm salad.
- 3 tablespoons extra virgin olive oil: Use a good quality one here since the vinaigrette is so simple. The fruity notes really shine.
- 2 tablespoons freshly squeezed lemon juice: Bright and acidic, it cuts through the richness of the farro and chicken. Bottled lemon juice just does not compare.
- 1 teaspoon honey or maple syrup: Just a touch to balance the acidity and help the dressing cling to the ingredients.
- 1 teaspoon Dijon mustard: This emulsifies the vinaigrette so it does not separate, and adds a subtle depth.
- ½ teaspoon salt and ¼ teaspoon freshly ground black pepper: Season the dressing boldly because it needs to punch through the other ingredients.
- 1 teaspoon finely grated lemon zest: Do not skip this. It is where all that concentrated lemon oil lives and it makes the whole dish sing.
- ¼ cup crumbled feta cheese: Optional but so good. The salty creaminess plays beautifully against the sweet vegetables.
- 2 tablespoons chopped fresh herbs: I love a mix of parsley for freshness, mint for coolness, or chives for a mild onion note.
Instructions
- Cook the farro:
- Bring the water and salt to a boil in a medium saucepan, then add the rinsed farro and reduce to a simmer. Let it cook uncovered for 20 to 25 minutes until it is tender but still has some chew. Drain any excess water and spread the farro on a baking sheet or large plate to cool slightly while you prep everything else.
- Prepare the chicken:
- Rub the chicken breasts with olive oil and season generously with salt and pepper. Cook them in a hot skillet or on a grill for about 6 to 7 minutes per side until they are golden and cooked through. Let the chicken rest for at least 5 minutes before slicing it thinly against the grain.
- Blanch the vegetables:
- Bring a pot of salted water to a boil and have a bowl of ice water ready. Add the asparagus and peas and cook for just 2 minutes until they are bright green and tender crisp. Immediately drain and plunge them into the ice water to stop the cooking and preserve that gorgeous color.
- Make the vinaigrette:
- In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest until the mixture is thick and emulsified. Taste and adjust the seasoning if needed, keeping in mind that it should taste slightly more intense than you want since it will be distributed throughout the salad.
- Assemble the salad:
- In a large bowl, combine the cooled farro, sliced chicken, blanched vegetables, and arugula or spinach. Pour about three quarters of the vinaigrette over the top and toss gently to coat everything evenly. Add more dressing if it looks dry.
- Serve and garnish:
- Divide the salad among plates and top with crumbled feta and fresh herbs. This is wonderful served slightly warm, at room temperature, or even cold the next day when the flavors have had even more time to get acquainted.
Save There was this one evening I made this salad for dinner after a long day of gardening, and I ended up eating it straight from the mixing bowl standing at the counter. The farro was still slightly warm, the vinaigrette was tart and bright, and the combination was so satisfying that I forgot to even sit down. Sometimes the simplest meals prepared with honest ingredients are the ones that stick with you the longest.
Make It Your Own
I love how this salad welcomes variations. Try swapping the farro for quinoa or brown rice if that is what you have in your pantry. Sometimes I add radish slices for extra crunch or toasted walnuts for a nutty dimension. The beauty is in its flexibility.
Serving Suggestions
This farro salad holds up beautifully as a main course, but it also shines as a side alongside grilled fish or roasted vegetables. I have served it at brunch, packed it for beach picnics, and brought it to countless potlucks where it is always the first dish to disappear.
Storage and Make Ahead Tips
The salad keeps beautifully for up to three days in the refrigerator, though I recommend adding the arugula and fresh herbs right before serving so they stay perky. The vinaigrette can be made up to a week in advance and stored in a sealed jar at room temperature.
- Store the cooked farro and chicken separately if making ahead more than a few hours
- Bring the salad to room temperature before serving to let the flavors wake up
- Add an extra squeeze of lemon right before serving to refresh everything
Save This farro salad has become one of those recipes I return to again and again, a reliable friend that never lets me down. Something about the combination of tender grains, bright vegetables, and that zesty dressing just feels like eating the season itself.
Recipe FAQs
- → Can I make this ahead of time?
Yes, you can prepare the farro, chicken, and vegetables up to 24 hours in advance. Store them separately in the refrigerator and toss with vinaigrette just before serving for best texture and flavor.
- → Is farro the same as barley or rice?
Farro is an ancient wheat grain with a nutty flavor and chewy texture. It's different from barley and rice, though you can substitute pearled barley if needed. Cooking times may vary slightly.
- → Can I use a different protein?
Absolutely. Shrimp, grilled salmon, or tofu work beautifully. For vegetarian versions, try adding chickpeas, white beans, or extra vegetables like roasted bell peppers and zucchini.
- → How do I store leftovers?
Store components separately in airtight containers for up to 4 days. Keep the vinaigrette in a small jar. The salad tastes best at room temperature, so remove from fridge 30 minutes before serving.
- → What can I substitute for feta cheese?
Goat cheese, Parmesan shavings, or dollops of ricotta salata work well. For dairy-free options, try chopped toasted almonds or walnuts for a savory crunch instead of cheese.