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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.

Source: EatingWell Magazine, March/April 2014


Ingredient Checklist


Instructions Checklist
  • 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.


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

1 1/2 cups stew & 1/2 cup farro
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.

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