Salmon & Asparagus Farro Bowl
From EatingWell: 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.
- 3 cups water
- 3/4 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)
- 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
- 3 tablespoons very thinly sliced fresh basil
- 1/4 teaspoon pepper
- 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.
- 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.
- Divide the farro among 4 deep bowls and top with the salmon stew.
Tips & Notes
- 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.
Per serving: 407 calories; 11 g fat (2 g sat, 5 g mono); 66 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 4 g total sugars; 37 g protein; 5 g fiber; 432 mg sodium; 847 mg potassium.
Nutrition Bonus: Vitamin B12 (102% daily value), Folate & Vitamin A (32% dv), Potassium (24% dv), Vitamin C (20% dv), Iron (18% dv), Magnesium (16% dv), Omega-3s
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- March/April 2014