Salmon & Asparagus Farro Bowl

Salmon & Asparagus Farro Bowl

4 Reviews
From: EatingWell Magazine, March/April 2014

In this farro and salmon recipe, salmon is poached in a miso-infused broth with bites of tender asparagus and sautéed leeks. If you use farro that's labeled “pearled,” a faster-cooking farro, to make this recipe, start with a full cup of grains and reduce the cooking time to 15 minutes. To clean the leeks, trim off the green tops and white roots and split lengthwise. Place in a large bowl of water and swish around to release any sand or soil. Repeat until no grit remains.

Ingredients 4 servings

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  • 3 cups water
  • ¾ cup farro
  • 1 tablespoon extra-virgin olive oil
  • 2 cups halved and thinly sliced leeks, white and light green parts only
  • 1 bunch asparagus, trimmed and cut into 1-inch pieces
  • 2 cloves garlic, minced
  • 2 cups low-sodium chicken broth or “no-chicken” broth
  • 3 tablespoons white miso (see Tip)
  • 1¼ pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
  • 3 tablespoons very thinly sliced fresh basil
  • ¼ teaspoon pepper

Preparation

  • Active

  • Ready In

  1. Combine water and farro in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low, cover and cook until tender and chewy, about 30 minutes. Drain.
  2. About 15 minutes after you start the farro, heat oil in a large saucepan over medium heat. Add leeks and cook, stirring often, until beginning to soften, about 2 minutes. Add asparagus and garlic; cook, stirring, until the asparagus is bright green, about 2 minutes. Add broth and miso; increase heat to high and bring to a boil. Reduce heat to medium and gently stir in salmon. Simmer for 3 minutes. Remove from heat and stir in basil and pepper.
  3. Divide the farro among 4 deep bowls and top with the salmon stew.
  • Look for mild-flavored white (sweet) miso, made with soy and rice, near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Nutrition information

  • Serving size: 1½ cups stew & ½ cup farro
  • Per serving: 407 calories; 11 g fat(2 g sat); 5 g fiber; 40 g carbohydrates; 37 g protein; 129 mcg folate; 66 mg cholesterol; 4 g sugars; 0 g added sugars; 1,613 IU vitamin A; 12 mg vitamin C; 125 mg calcium; 3 mg iron; 432 mg sodium; 847 mg potassium
  • Nutrition Bonus: Folate (32% daily value), Vitamin A (32% dv), Vitamin C (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1½ vegetable, 4 lean meat, ½ fat

Reviews 4

January 07, 2016
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By: Love to cook
Delicious and light This was delicious! My daughter is not a fish fan and loved this and my fiance said, this is a keeper. I ate it without the farro and it was satisfying. This recipe is definitely going to be filed in the recipe bank and will be a staple. I am going to try it with a white fish as well. Pros: Easy and not time consuming Cons: Easy
March 03, 2015
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By: EatingWell User
Healthy and Easy Family Dinner My family loves this recipe. I like it because it's so quick and easy. Really good as leftovers for the brown bag the next day. The only change I make is using onions rather than leeks and adding a sliced carrot for color! Pros: Quick to prepare
April 14, 2014
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By: TJR23690
Fantastic - fun and flavorful I made this recipe thinking it would be good, but it was excellent. I had never eaten Farrow before - once i found out 1 serving has 7 grams of fiber & 7 of protein - I was extremely happy about this grain pairing. It is a perfect dish and my in laws and guests were elated as well! The salmon had perfect flavor. The only think I did different was add more liquid and doubled the grain. Pros: Healthy - Easy - Hearty - Full of Flavor Cons: None
April 08, 2014
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By: nquiroz64
Everyone enjoyed it everyone enjoyed this meal even the kids that don't usually like the taste of salmon. It is quite good and looked just like the photo Pros: no complaints from the kids Cons: keep in mind Farro takes some time to cook
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