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
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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- March/April 2014