Save The first day it actually felt like spring this year, I threw open every window in my apartment and declared I was making something green and vibrant. My roommate looked at me like I had lost my mind, but then she tasted this salad and understood immediately. There is something about the combination of nutty farro, crisp asparagus, and that bright lemon dressing that just tastes like hope and new beginnings. I have made it three times since, each time slightly different, but always with the same happy ending.
Last weekend I served this at a small dinner party and watched my friend who claims to hate salads go back for seconds. She said it was because nothing felt sad or wilted about it, which honestly is the highest compliment I have ever received about vegetables.
Ingredients
- 1 cup farro, rinsed: I have found pearled farro cooks faster and works beautifully here
- 3 cups water: Plus half teaspoon salt for cooking the grains
- 2 boneless skinless chicken breasts: About 10 ounces total, pounded to even thickness helps them cook evenly
- 1 tablespoon olive oil: For coating the chicken before cooking
- ½ teaspoon salt and ¼ teaspoon black pepper: Divide this between the farro water and chicken seasoning
- 1 cup fresh or frozen peas: Frozen work perfectly fine and are often sweeter
- 1 bunch asparagus: Trim the woody ends and cut into 1 inch pieces
- 2 cups baby arugula or spinach: Arugula adds a lovely peppery bite that cuts through the rich grains
- 3 tablespoons extra-virgin olive oil: For the vinaigrette
- 2 tablespoons freshly squeezed lemon juice: About half a large lemon
- 1 teaspoon honey or maple syrup: Just enough to balance the acidity
- 1 teaspoon Dijon mustard: This emulsifies the dressing and adds depth
- ½ teaspoon salt and ¼ teaspoon black pepper: For seasoning the vinaigrette
- 1 teaspoon finely grated lemon zest: Use a microplane if you have one
- ¼ cup crumbled feta cheese: Optional but adds a creamy salty element
- 2 tablespoons chopped fresh herbs: Parsley, mint, or chives, or a mix of all three
Instructions
- Cook the farro:
- Bring the water and salt to a boil in a medium saucepan, add farro, reduce heat and simmer uncovered for 20 to 25 minutes until tender. Drain any excess liquid and set aside to cool slightly while you prep the remaining ingredients.
- Prepare the chicken:
- Rub the chicken breasts with olive oil, salt and pepper, then grill or pan sear over medium heat for 6 to 7 minutes per side until cooked through. Let rest for 5 minutes before slicing thinly against the grain.
- Blanch the vegetables:
- Bring a pot of salted water to a boil and add the asparagus and peas, cooking for just 2 minutes until bright green and barely tender. Drain immediately and rinse under cold water to stop the cooking process.
- Make the vinaigrette:
- Whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, pepper and lemon zest in a small bowl until emulsified.
- Assemble the salad:
- Combine the cooked farro, sliced chicken, blanched vegetables and greens in a large bowl. Drizzle with the vinaigrette and toss gently to coat everything evenly.
- Serve:
- Divide among plates and sprinkle with crumbled feta and fresh herbs if you are using them.
Save This has become my go to when I want something that feels indulgent and virtuous at the same time, which is a rare and beautiful balance.
Make It Vegetarian
Swap the chicken for chickpeas or white beans and you have an equally satisfying protein rich meal. I actually prefer it this way sometimes, especially when I want something lighter but still filling.
Meal Prep Magic
This salad keeps beautifully for 3 to 4 days in the refrigerator, though I recommend adding the fresh arugula and herbs right before serving. The farro actually absorbs more flavor as it sits, making it taste even better the next day.
Serving Suggestions
A crisp white wine like Sauvignon Blanc or Grüner Veltliner pairs perfectly with the bright citrus notes. I also love serving this alongside grilled fish or as part of a larger spring spread.
- Try goat cheese instead of feta for a creamier tang
- Add toasted walnuts or pine nuts for extra crunch
- Use any combination of spring vegetables you have on hand
Save Hope this brings a little brightness to your table, no matter the season.
Common Questions
- → Can I prepare this salad ahead of time?
Yes, you can cook the farro and chicken several hours ahead. Store separately and assemble just before serving to keep vegetables crisp. The dressing can be made up to two days in advance.
- → How do I make this vegetarian?
Simply omit the chicken and add extra vegetables like roasted beets or artichokes, or stir in chickpeas or white beans for protein. Increase quantities based on your preferred serving size.
- → What's the best way to cook farro?
Rinse farro thoroughly first, then simmer in three parts water to one part farro for 20-25 minutes until tender but still slightly chewy. Don't overcook, as it will become mushy. Drain well before using.
- → Can I substitute the lemon vinaigrette?
Absolutely. Try a red wine vinaigrette, balsamic glaze, or herb-based dressing. The key is using quality olive oil and fresh citrus or vinegar for brightness that complements the spring vegetables.
- → What cheese alternatives work well?
Goat cheese adds tanginess, while ricotta salata provides a firmer texture. You can also use crumbled blue cheese or skip cheese entirely and top with toasted walnuts or pine nuts for crunch.
- → Is this suitable for meal prep?
Yes, store components separately in airtight containers for up to three days. Keep dressing in a sealed jar, and combine just before eating to maintain texture and freshness of the greens.