Spring Recipe: Salmon & Asparagus Farro Bowl

ByIssy White- Nutritionist Reading Time: 3 minutes

Salmon, Asparagus & Farro Bowl

Nutritionist Issy White has chosen this vibrant farro and salmon bowl to make the most of spring’s fresh produce. The salmon is gently poached in a miso-infused broth with tender asparagus and sautéed leeks, giving you a light but satisfying one-pot meal.

This bowl brings together three great spring ingredients. Farro is a chewy ancient wholegrain that’s packed with fibre and plant protein, salmon is one of the best dietary sources of omega-3 fatty acids for heart and joint health, and asparagus is in peak season through spring and adds a good hit of folate and vitamin C. It’s the kind of meal that ticks all the boxes for a balanced, nutrient-dense dinner without feeling heavy.

It also comes together in well under an hour, and once the farro is cooked everything else simmers away in one pot, so there’s minimal cleanup involved.

Quick tip: If you’re using farro labelled “pearled” (a faster-cooking variety), start with a full cup of grains and cut the cooking time down to around 15 minutes.

Fun fact: Miso is a fermented soybean paste, which means alongside all that umami flavour, it also brings a dose of beneficial probiotics to this dish.

Ingredients

  • 3 cups water
  • ¾ cup farro
  • 1 tbs extra-virgin olive oil
  • 2 cups halved and thinly sliced leeks, white and light green parts only (well washed)
  • 1 bunch asparagus, trimmed and cut into 1-inch pieces
  • 2 garlic cloves, minced
  • 2 cups low-sodium chicken broth (or “no-chicken” broth)
  • 3 tbs white miso (see tip below)
  • 500 g salmon fillet, skinned and cut into 1-inch pieces
  • 3 tbs fresh basil, very thinly sliced
  • ¼ tsp pepper

Method

  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.
  3. 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.
  4. Divide the farro among 4 deep bowls and top with the salmon stew.

Cooking time: 40 minutes

Serving size: 1½ cups stew & ½ cup farro

Tip: Look for mild-flavoured white (sweet) miso, made with soy and rice, near the tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Nutrition Value

Per serving: 407 calories; 11 g fat (2 g sat); 5 g fibre; 40 g carbohydrates; 37 g protein; 129 mcg folate; 66 mg cholesterol; 4 g sugars; 0 g added sugars; 1,613 IU vitamin A; 12 mg vitamin C; 125 mg calcium; 3 mg iron; 432 mg sodium; 847 mg potassium.

Nutrition bonus: Folate (32% DV), Vitamin A (32% DV), Vitamin C (20% DV).

Issy White

Nutritionist

About Issy Book A Nutrition Appointment

Related Posts