Salmon and Asparagus Farro Bowl

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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.

Salmon and Asparagus Farro Bowl
photographer: Felicia Perretti
Nutritionist Tested & Approved

Time: 40 minutes

Ingredients
  • 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

Directions
  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.


Nutritional Facts

Servings
4
Serving Size
1 1/2 cups stew and 1/2 cup farro
Calories
407
Carbohydrates
40 g
Fat
11 g
Saturated Fat
2 g
Protein
37 g
Cholesterol
66 mg
Dietary Fiber
5 g
Potassium
847 mg
Sodium
432 mg
Yield
4 servings
Exchanges
2 starch
1 1/2 vegetable
4 lean meat
1/2 fat
Vitamin B12
102% daily value
Folate and Vitamin A
32% dv
Potassium
24% dv
Vitamin C
20% dv
Iron
18% dv
Magnesium
16% dv
Omega-3s

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