Save I started making this salad on a whim one April afternoon when I had a bag of farro I kept meaning to use. The fridge had chicken breasts, a handful of asparagus, and some peas I'd frozen weeks earlier. I tossed it all together with lemon and olive oil, and it turned into one of those meals that felt accidentally perfect. Now it's my go-to when the weather turns warmer and I want something filling but not heavy.
The first time I brought this to a potluck, someone asked if I'd ordered it from a fancy grain bowl place. I laughed because I'd thrown it together in under an hour that morning, still half asleep. It's become my secret weapon for looking like I have my life together when I'm really just good at tossing things in a bowl. My neighbor now texts me every spring asking when I'm making it again.
Ingredients
- Farro: This nutty grain holds its shape beautifully and doesn't turn mushy, even when dressed ahead. Rinse it well to remove any dust or debris before cooking.
- Chicken breasts: I like them for their mild flavor and how quickly they cook, but thighs work too if you prefer something juicier. Just don't overcook them or they'll dry out.
- Peas: Frozen peas are a lifesaver here, they blanch in seconds and taste just as sweet as fresh. If you have fresh, even better, but don't stress it.
- Asparagus: Trim the woody ends by bending each spear until it snaps naturally. The tender parts cook fast and add a nice crunch.
- Baby arugula or spinach: Arugula brings a peppery bite, spinach is milder. Either way, the greens wilt just slightly when tossed with warm farro.
- Extra virgin olive oil: Use the good stuff for the vinaigrette since it's not being cooked. You'll taste the difference.
- Lemon juice and zest: Fresh lemon is non-negotiable. Bottled juice tastes flat and won't give you that bright, sunny zing.
- Dijon mustard: It emulsifies the dressing and adds a subtle tang that ties everything together.
- Honey or maple syrup: Just a touch balances the acidity without making it sweet.
- Feta cheese: Crumbled feta adds salty creaminess. If you skip it, the salad is still great, just a little less indulgent.
- Fresh herbs: Parsley, mint, or chives all work. I usually grab whatever looks good at the market.
Instructions
- Cook the farro:
- Bring the water and salt to a rolling boil, then add the rinsed farro and lower the heat to a gentle simmer. Let it cook uncovered, stirring occasionally, until the grains are tender but still have a pleasant chew, about 20 to 25 minutes. Drain well and spread it out on a plate to cool slightly so it doesn't wilt your greens later.
- Prepare the chicken:
- Rub the chicken breasts all over with olive oil, salt, and pepper, making sure they're evenly coated. Heat a skillet or grill pan over medium heat and cook the chicken for 6 to 7 minutes per side, until the internal temperature hits 165 degrees and the juices run clear. Let it rest for at least 5 minutes before slicing so all those juices stay inside.
- Blanch the vegetables:
- Bring a pot of salted water to a boil and drop in the asparagus and peas. Cook them for just 2 minutes until they turn bright green and tender-crisp. Drain immediately and run cold water over them to stop the cooking and lock in that vibrant color.
- Make the vinaigrette:
- In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest until it's smooth and emulsified. Taste it and adjust the salt or lemon if needed.
- Assemble the salad:
- In a large bowl, toss together the cooked farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle the vinaigrette over everything and toss gently until it's all coated and glossy.
- Serve:
- Divide the salad among four plates or shallow bowls. Sprinkle each serving with crumbled feta and a handful of fresh chopped herbs.
Save One evening I made this for dinner and had leftovers in the fridge for two days. By day three, my husband was eating it straight from the container for breakfast. He said it tasted better cold than most things taste hot. I realized then that this wasn't just a salad, it was one of those rare recipes that gets better with time and fits into your life however you need it to.
How to Store and Reheat
This salad keeps beautifully in an airtight container in the fridge for up to three days. The farro and chicken hold up well, though the greens may wilt a bit. If you know you'll have leftovers, keep the arugula or spinach separate and toss it in fresh when you're ready to eat. You can enjoy it cold, at room temperature, or gently warmed in a skillet for a minute or two. I usually eat it straight from the fridge because the flavors have melded together and it tastes even brighter.
Swaps and Substitutions
If you can't find farro, use pearled barley, quinoa, or even brown rice. The texture will be different, but the salad still works. For a vegetarian version, skip the chicken and add a can of drained chickpeas or roasted tofu. Goat cheese is a great swap for feta if you want something creamier. If asparagus isn't in season, try green beans, snap peas, or roasted zucchini. The key is keeping the balance of grains, protein, vegetables, and a bright acidic dressing.
Serving Suggestions
This salad is hearty enough to stand alone as a main dish, but it also works as a side for grilled fish or steak. I've served it at picnics, packed it for work lunches, and even brought it to a bridal shower where it disappeared before the sandwiches did. A crisp white wine like Sauvignon Blanc or Gruner Veltliner pairs beautifully, but iced tea or sparkling water with lemon works just as well. If you want to make it feel a little fancier, add toasted pine nuts or slivered almonds for crunch.
- Pack it in mason jars for a portable lunch that looks impressive.
- Serve it on a big platter family style and let everyone help themselves.
- Pair it with crusty bread and a simple soup for a complete meal.
Save This salad has become one of those recipes I don't really think about anymore, I just make it. It's there when I need something easy, when I want to feel good about what I'm eating, or when I just want dinner to taste like spring. I hope it does the same for you.
Common Questions
- → Can I prepare this salad ahead of time?
Yes, you can prep components separately and assemble just before serving to maintain optimal texture and freshness. Store the vinaigrette and cooked farro separately in the refrigerator for up to 3 days.
- → What makes this salad work well for meal prep?
The farro holds up beautifully when refrigerated, and the individual components can be stored separately. Assemble fresh when ready to eat, or toss everything together and consume within 2 days for best flavor.
- → Can I substitute the farro with another grain?
Absolutely. Barley, orzo, or wild rice work wonderfully as alternatives. Adjust cooking times according to your chosen grain's package directions.
- → How do I know when the chicken is cooked through?
The chicken is done when it reaches an internal temperature of 165°F (74°C) at the thickest part. Let it rest for 5 minutes before slicing to retain juices and ensure tender, moist meat.
- → What wine pairs best with this salad?
Crisp white wines like Sauvignon Blanc or Grüner Veltliner complement the bright lemon vinaigrette perfectly, enhancing the fresh spring vegetable flavors.
- → How can I make this vegetarian?
Omit the chicken and add extra vegetables, chickpeas, white beans, or tofu for protein. The salad remains hearty and satisfying with these plant-based additions.