Toasted Farro and Scallions with Cauliflower and Egg

Vegetarian
Very Healthy
Health score
72%
Toasted Farro and Scallions with Cauliflower and Egg
60 min.
1
1975kcal

Suggestions


Indulge in a delightful culinary experience with our Toasted Farro and Scallions with Cauliflower and Egg, a dish that beautifully marries health and flavor. This vegetarian recipe is not only very healthy, boasting a remarkable health score of 72, but it also promises to tantalize your taste buds with its rich textures and vibrant ingredients.

Imagine the nutty aroma of toasted farro mingling with the sweet, caramelized notes of sautéed scallions and cauliflower. Each bite is a celebration of wholesome goodness, enhanced by the luxurious touch of unsalted butter and a splash of sherry vinegar that adds a delightful tang. The crowning glory of this dish is the perfectly poached egg, with its golden yolk waiting to be broken, creating a luscious sauce that envelops the farro and vegetables.

Ready in just 60 minutes, this recipe serves one, making it an ideal choice for a nourishing solo meal or a quick lunch. With a hearty caloric content of 1975 kcal, it’s perfect for those looking to fuel their day with nutritious ingredients. Whether you’re a seasoned cook or a kitchen novice, this dish is sure to impress and satisfy. So, roll up your sleeves and get ready to create a meal that’s as good for your body as it is for your palate!

Ingredients

  • cups cauliflower florets (1-inch pieces)
  • large eggs (large)
  • ounces farro (1 cup plus 2 tablespoons)
  • tablespoons olive oil extra-virgin
  • serving pepper freshly ground
  • serving salt 
  •  scallions white green sliced
  • tablespoon sherry vinegar 
  • tablespoons butter unsalted
  • quart vegetable stock 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a large saucepan, melt 3 tablespoons of the butter.
  2. Add the scallions and cook over moderate heat until softened, about 2 minutes.
  3. Add the farro, season with salt and pepper and cook for 1 minute, stirring.
  4. Add 1/2 cup of the stock and cook over moderate heat, stirring, until absorbed. Continue adding the stock 1/2 cup at a time, stirring frequently until it is absorbed before adding more. The farro is done when it's al dente, about 30 minutes.
  5. In a medium skillet, heat the olive oil.
  6. Add the cauliflower, season with salt and pepper and cook over high heat until tender and browned in spots, about 5 minutes.
  7. Add the cauliflower to the farro along with the vinegar and the remaining 2 tablespoons of butter. Season with salt and keep warm.
  8. Bring a saucepan of water to a boil.
  9. Add the eggs and cook for 4 minutes.
  10. Drain and rinse under cold water. Spoon the farro into 8 bowls. Peel the eggs and carefully remove the egg whites to keep the yolks whole. Carefully place the intact yolks in the center of each bowl of farro; discard the whites.
  11. Serve right away.

Nutrition Facts

Calories1975kcal
Protein10.88%
Fat47.85%
Carbs41.27%

Properties

Glycemic Index
141
Glycemic Load
9.04
Inflammation Score
-10
Nutrition Score
68.151738871699%

Flavonoids

Apigenin
0.12mg
Luteolin
0.3mg
Kaempferol
1.73mg
Quercetin
6.75mg

Nutrients percent of daily need

Calories:1974.52kcal
98.73%
Fat:107.36g
165.17%
Saturated Fat:47.04g
294.01%
Carbohydrates:208.4g
69.47%
Net Carbohydrates:165.75g
60.27%
Sugar:17.49g
19.43%
Cholesterol:894.5mg
298.17%
Sodium:4390.77mg
190.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.93g
109.85%
Selenium:149.7µg
213.85%
Vitamin C:153.7mg
186.3%
Manganese:3.62mg
180.95%
Fiber:42.65g
170.61%
Vitamin K:173.37µg
165.11%
Vitamin A:5374.03IU
107.48%
Phosphorus:1065.14mg
106.51%
Folate:350µg
87.5%
Vitamin B2:1.41mg
83.23%
Vitamin B6:1.51mg
75.67%
Magnesium:259.95mg
64.99%
Copper:1.27mg
63.38%
Iron:11.39mg
63.28%
Vitamin B3:12.4mg
61.98%
Vitamin B5:5.82mg
58.21%
Zinc:8.48mg
56.51%
Potassium:1964.81mg
56.14%
Vitamin E:8.31mg
55.38%
Vitamin B1:0.69mg
46.21%
Vitamin D:5.05µg
33.67%
Vitamin B12:1.9µg
31.65%
Calcium:296.87mg
29.69%
Source:My Recipes