Save to Pinterest This Warm Spring Farro Chicken Salad is a vibrant and wholesome meal that perfectly captures the fresh flavors of the season. Featuring tender grains, juicy chicken, and crisp spring vegetables, it is tossed in a zesty lemon vinaigrette for a finish that is both light and satisfying, whether served as a lunch or a refreshing dinner.
Save to Pinterest The combination of warm farro and cool, peppery arugula provides a delightful textural contrast. With its 45-minute total time, it is an accessible yet impressive dish that fits into any healthy lifestyle.
Ingredients
- Grains: 1 cup farro (rinsed), 3 cups water, ½ teaspoon salt.
- Protein: 2 boneless, skinless chicken breasts (approx. 10 oz), 1 tablespoon olive oil, ½ teaspoon salt, ¼ teaspoon black pepper.
- Vegetables: 1 cup fresh or frozen peas, 1 bunch asparagus (8 oz, cut into 1-inch pieces), 2 cups baby arugula or spinach.
- Lemon Vinaigrette: 3 tablespoons extra-virgin olive oil, 2 tablespoons lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, ½ teaspoon salt, ¼ teaspoon black pepper, 1 teaspoon lemon zest.
- Garnish: ¼ cup crumbled feta cheese (optional), 2 tablespoons chopped fresh herbs (parsley, mint, or chives).
Instructions
- 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.
- 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.
- 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.
- 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.
Zusatztipps für die Zubereitung
To maintain the vibrant green color of the asparagus and peas, ensure you rinse them under cold water immediately after blanching. Always let the chicken rest for five minutes before slicing to ensure the meat remains juicy and tender.
Varianten und Anpassungen
For a vegetarian version, omit the chicken and add extra vegetables or chickpeas. You can also experiment with different cheeses, such as goat cheese instead of feta, or add toasted nuts for an extra crunch.
Serviervorschläge
This salad is versatile and can be served either warm or at room temperature. It pairs beautifully with a crisp white wine, such as a Sauvignon Blanc or Grüner Veltliner, making it an elegant choice for dinner parties.
Save to Pinterest With 27g of protein per serving and 390 calories, this salad is as nutritious as it is flavorful. Enjoy this fresh, Modern American dish that brings the best of spring to your table.
Recipe Questions
- → Can I prepare this salad ahead of time?
Yes, this salad stores beautifully. Prepare the components separately and store them in airtight containers for up to 3 days. Combine everything just before serving, or serve the dressing on the side to maintain the vegetables' texture.
- → How do I make this dish vegetarian?
Simply omit the chicken and add extra vegetables like roasted beets or sun-dried tomatoes, or include chickpeas, white beans, or tofu for additional protein. The farro already provides substantial nutrition and heartiness.
- → What's the best way to cook farro?
Rinse farro thoroughly before cooking to remove any debris. Bring salted water to a boil, add the farro, then simmer uncovered for 20–25 minutes until tender but still slightly chewy. Drain excess water and cool slightly before using.
- → Can I substitute the lemon vinaigrette?
Absolutely. Try a balsamic vinaigrette, sherry vinaigrette, or herb-based dressing. The salad's mild ingredients work well with various flavor profiles, from tangy citrus to earthy and herbaceous options.
- → Is this salad gluten-free?
No, farro contains gluten and is not suitable for gluten-free diets. To make a gluten-free version, substitute farro with quinoa, brown rice, or millet in equal quantities, following the same cooking instructions.
- → What wine pairs well with this salad?
The bright lemon flavors pair beautifully with crisp white wines such as Sauvignon Blanc or Grüner Veltliner. These wines complement the fresh vegetables and zesty vinaigrette without overwhelming the delicate chicken.