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Salmon & Asparagus Farro Bowl

Rating: 5 stars
4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2014

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Recipe Summary

total:
40 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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 Facts

Serving Size: 1 1/2 cups stew & 1/2 cup farro
Per Serving:
408 calories; protein 37.2g; carbohydrates 40.4g; dietary fiber 4.9g; sugars 4.1g; fat 10.8g; saturated fat 2g; cholesterol 66.3mg; vitamin a iu 1613.5IU; vitamin c 12.2mg; folate 128.9mcg; calcium 125mg; iron 3.3mg; magnesium 64.9mg; potassium 847mg; sodium 432mg; thiamin 0.2mg.
Exchanges:

2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat

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Reviews (4)

Read More Reviews
4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
nquiroz64@yahoo.com
Rating: 5 stars
04/08/2014
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 Read More
TJR23690
Rating: 5 stars
04/14/2014
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 Read More
Love to cook
Rating: 5 stars
01/07/2016
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 Read More
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EatingWell User
Rating: 5 stars
03/03/2015
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 Read More
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