Warm Spring Farro Chicken Salad

Embrace the vibrant flavors of the season with this Warm Spring Farro Chicken Salad. A wholesome and refreshing main dish, it perfectly balances the nutty chew of ancient grains with tender grilled chicken and the crisp snap of fresh asparagus and peas. This zesty, lemon-infused salad is an ideal choice for a light lunch or a nutrient-packed dinner.

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What makes this salad truly stand out is the interplay of textures. The hearty farro provides a satisfying base, while the blanched spring vegetables add a burst of color and a fresh crunch. Topped with peppery arugula and a hint of creamy feta, every bite offers a complex and refreshing flavor profile.

Ingredients

• Grains: 1 cup farro (rinsed), 3 cups water, ½ teaspoon salt
• Protein: 2 boneless, skinless chicken breasts (about 10 oz total), 1 tablespoon olive oil, ½ teaspoon salt, ¼ teaspoon black pepper
• Vegetables: 1 cup fresh or frozen peas, 1 bunch (about 8 oz) asparagus (trimmed and cut into 1-inch pieces), 2 cups baby arugula or spinach
• Lemon Vinaigrette: 3 tablespoons extra-virgin olive oil, 2 tablespoons freshly squeezed lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon freshly ground black pepper, 1 teaspoon finely grated lemon zest
• Garnish: ¼ cup crumbled feta cheese (optional), 2 tablespoons chopped fresh herbs (parsley, mint, or chives)

Instructions

1. Cook the farro

In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20–25 minutes until tender. Drain and set aside to cool slightly.

2. Prepare the chicken

While the farro cooks, rub chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for 6–7 minutes per side, until cooked through. Rest for 5 minutes, then slice thinly.

3. 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.

4. Make the vinaigrette

In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest.

5. 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.

6. Serve

Divide among plates. Sprinkle with feta cheese and fresh herbs, if using.

Zusatztipps für die Zubereitung

To ensure the chicken is as juicy as possible, let it rest for at least five minutes before slicing. This allows the juices to redistribute. For the best vegetable texture, be careful not to overcook the asparagus during the blanching process; a quick two minutes is all they need to stay bright and crisp.

Varianten und Anpassungen

This recipe is highly adaptable. For a vegetarian version, simply omit the chicken and add extra vegetables or a can of chickpeas. You can also swap the feta for goat cheese or add toasted nuts like almonds or pine nuts for an extra layer of crunch.

Serviervorschläge

Serve this salad immediately while warm, or chilled for a refreshing next-day lunch. It pairs beautifully with a crisp white wine such as Sauvignon Blanc or Grüner Veltliner, which complements the citrus notes of the lemon dressing.

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With its high-protein content and abundance of spring greens, this farro chicken salad is a nutritious way to celebrate the return of warmer days. Enjoy a bowl of wholesome goodness that is as satisfying as it is bright.

Recipe FAQs

→ Can I prepare this salad ahead of time?

Yes, all components can be prepared separately and stored in the refrigerator for up to 3 days. Assemble and dress just before serving to maintain the texture of the greens and vegetables.

→ What's the best way to cook the chicken to keep it tender?

Pan-sear or grill over medium heat for 6-7 minutes per side until cooked through. Let it rest for 5 minutes before slicing to retain juices and maintain tenderness.

→ How can I make this vegetarian?

Simply omit the chicken and increase protein with chickpeas, white beans, or additional vegetables like roasted beets. Toasted nuts also add satisfying crunch and nutritional value.

→ Can I substitute farro with another grain?

Absolutely. Quinoa, barley, or brown rice work wonderfully. Adjust cooking times according to the grain's package instructions. Each brings unique texture and subtle flavor variations.

→ What wine pairs best with this dish?

Crisp white wines complement the lemon vinaigrette beautifully. Try Sauvignon Blanc or Grüner Veltliner for their bright acidity and mineral notes that enhance the fresh spring vegetables.

→ Is this suitable for meal prep?

Yes, it's ideal for meal prep. Store dressed farro and protein separately from greens to prevent wilting. Pack in containers and assemble fresh when ready to eat for best results.