Merken Experience the fresh flavors of the season with this Warm Spring Farro Chicken Salad. This vibrant, wholesome dish combines nutty, tender farro with juicy grilled chicken and a medley of crisp spring vegetables. Topped with a zesty lemon vinaigrette, it is the perfect choice for a light lunch or a refreshing, high-protein dinner.
Merken This salad is as beautiful as it is delicious, offering a colorful presentation that celebrates the arrival of warmer weather. It is a modern American classic that proves healthy eating can be both simple and incredibly satisfying.
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
- 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 ensure the best results, use the required tools like a skillet or grill pan to get a good sear on the chicken. Using a small whisk or fork for the vinaigrette helps emulsify the Dijon mustard and honey, creating a smooth dressing that clings perfectly to the farro.
Varianten und Anpassungen
For a vegetarian version, omit the chicken and add extra vegetables or a can of chickpeas for protein. You can also experiment with different cheeses, such as goat cheese instead of feta, or add toasted nuts like almonds or walnuts for extra crunch.
Serviervorschläge
This salad can be served warm immediately after assembly or at room temperature for a picnic. For a complete dining experience, pair it with a crisp glass of Sauvignon Blanc or Grüner Veltliner to complement the lemony notes.
Merken This Warm Spring Farro Chicken Salad is a delightful way to enjoy a nutrient-dense meal that doesn't skimp on flavor. Enjoy the combination of textures and the bright, zesty finish that makes this dish a true seasonal standout.
