Warm Spring Farro Chicken Salad

Embrace the vibrant flavors of the season with this Warm Spring Farro Chicken Salad. This wholesome and balanced dish combines nutty, tender farro with juicy grilled chicken and the crisp snap of fresh asparagus and peas. Tossed in a zesty, homemade lemon vinaigrette, it is the perfect choice for anyone seeking a light yet satisfying meal that works beautifully for both lunch and dinner.

Merken

This Modern American recipe highlights the beauty of simple, high-quality ingredients. By combining protein-rich chicken with the fiber of ancient grains and the vitamins found in baby arugula and greens, you create a meal that nourishes the body while delighting the palate with its varied textures and zesty finish.

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 best texture, use a medium saucepan for the farro and a high-quality skillet or grill pan for the chicken. Always drain the farro thoroughly after cooking to keep the salad from becoming watery. If you prefer your grains even more flavorful, you can cook the farro in vegetable broth instead of water.

Varianten und Anpassungen

For a vegetarian version, simply omit the chicken and add extra vegetables or a can of chickpeas for protein. You can also experiment with different cheeses; goat cheese makes an excellent substitute for feta. For added crunch, consider sprinkling some toasted nuts over the top. Please note that farro contains gluten, so this dish is not suitable for gluten-free diets.

Serviervorschläge

This salad is versatile enough to be served warm immediately after assembly or at room temperature later. To elevate the meal, pair it with a crisp, dry white wine such as Sauvignon Blanc or Grüner Veltliner, which beautifully complements the lemon and green vegetables.

Merken

Each serving of this Warm Spring Farro Chicken Salad provides approximately 390 calories and a substantial 27g of protein. It is a nutritious, easy-to-prepare meal that brings a fresh taste of spring to your table any time of the year.