Healthy Recipe: Spring Grain Bowls with Eggs & Veggies

Farro Grain Bowls with Poached Eggs & Spring Veggies

Recipe by Charity Ferreira | Photo by Erin Kunkel

Nutty, chewy grains make the perfect base for fresh spring veggies. Shop the farmers’ market for the sweetest baby carrots, asparagus, and sugar snap peas, which add a pop of color to this one-bowl lunch or dinner. Farro is an ancient variety of wheat, common in Italy, and rich in fiber, protein, and iron. Look for the semi-pearled, or partially hulled, variety, which conveniently cooks in about 25 minutes. But brown rice or quinoa would work just as well.

INGREDIENTS

1¼ cups (8 oz/250 g) semi-pearled farro (see note)
2½ cups (20 fl oz/625 ml) reduced-sodium chicken stock or water
Salt and freshly ground pepper
1 lb (500 g) baby carrots in assorted colors, such as orange, yellow, and red
1 bunch (about 1 lb/500 g) asparagus spears
2 tablespoons extra-virgin olive oil, plus more for drizzling
½ cup (2 oz/60 g) sliced shallots
2 cups (8 oz/250 g) sugar snap peas
4 to 6 large eggs
½ cup (½ oz/15 g) fresh pea sprouts
¼ cup (1 oz/30 g) shaved Parmesan cheese
Lemon wedges for serving

INSTRUCTIONS

Rinse and drain the farro and put it in a medium saucepan. Add the stock (or water) and ¼ teaspoon salt and bring to a boil. Reduce the heat, cover, and simmer until the grains are tender and the liquid is absorbed, about 25 minutes or according to package instructions.

Peel and trim the carrots, and slice them in half lengthwise, if they’re thick. Snap the stem ends from the asparagus and cut on the diagonal into 2-inch (5-cm) lengths. Bring a saucepan full of salted water to a boil over high heat. Add the carrots and cook just until tender-crisp, about 4 minutes. Remove with a slotted spoon. Add the asparagus and cook just until bright green and tender-crisp, 1 to 2 minutes, and drain. Refill the pan with a few inches of water, to poach the eggs. Return the pan to the stove and bring to a simmer.

When the farro is ready, in a large frying pan over medium heat, warm 2 tablespoons oil. Add the shallots and stir until sizzling and fragrant, about 1 minute. Add the snap peas and cook for 1 minute. Add the asparagus and carrots, sprinkle generously with salt and pepper, and stir just until the vegetables are tender and heated through, 1 to 2 minutes longer. Stir the vegetables into the farro and spoon into bowls. Cover and keep warm.

To poach the eggs, return to the saucepan with the simmering water. Crack an egg into a ramekin or small bowl, then gently slide it into the simmering water. Repeat with the remaining eggs. Cook until the whites are set but the yolks are still runny, about 3 minutes. Use a slotted spoon to transfer the eggs to the farro bowls.

Garnish the grain bowls with pea sprouts and Parmesan shavings. Drizzle with olive oil and serve warm, passing lemon wedges on the side.

Makes 4 to 6 servings

 

Nutrition Facts (per serving)

Calories 323
Protein 20 g
Total fat 13 g
Saturated fat 3 g
Carbs 51 g
Fiber 12 g
Total sugar 9 g
Sodium 364 mg
*For for 6 servings.

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