Last Updated on November 15, 2024 by Arif Chowdhury
Look, I’ve been on this wild health journey for what feels like forever, and let me tell you – finding a meal that’s both nutritious and actually crave-worthy is like striking gold.
Today, I’m spilling the beans (or should I say, spilling the farro?) on my absolute favorite power bowl that’s been a total game-changer in my weight loss adventure.
Fun fact: Did you know that farro is an ancient grain that packs around 8 grams of protein per serving?
That’s about 15% more protein than quinoa! But enough with the nerdy stuff – let’s dive into this gorgeous salmon and butternut squash farro bowl that’ll make your regular sad desk lunch jealous.
Why This Bowl Will Rock Your World
Before we jump into the recipe, let me geek out for a second about why this bowl is basically the superman of healthy meals.
Recent studies show that people who include fatty fish like salmon in their diet at least twice a week are 31% more likely to maintain a healthy weight compared to those who don’t.
The combo of farro, salmon, and butternut squash creates this perfect trifecta of protein, complex carbs, and healthy fats.
Plus, butternut squash is loaded with vitamin A – just one cup provides a whopping 457% of your daily needs!
Ingredients You’ll Need
For the Farro Base:
- 1 cup farro, rinsed
- 3 cups vegetable or chicken broth
- 1 bay leaf
- Pinch of salt
For the Salmon:
- 2 (6-ounce) wild-caught salmon fillets
- 2 tablespoons olive oil
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill, chopped
For the Butternut Squash:
- 4 cups butternut squash, cubed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon cinnamon
- Salt and pepper to taste
For the Bowl Assembly:
- 2 cups baby spinach
- ¼ cup pomegranate seeds
- ¼ cup pumpkin seeds
- Fresh herbs (dill, parsley)
- Lemon wedges
Let’s Get Cooking!
- Start with the Farro (20-25 minutes):
- Combine farro, broth, bay leaf, and salt in a pot
- Bring to a boil, then simmer covered for about 20 minutes
- Fluff with a fork when done and remove bay leaf
- Prep the Butternut Squash (25-30 minutes):
- Preheat oven to 400°F (200°C)
- Toss squash cubes with oil and spices
- Spread on baking sheet
- Roast for 25-30 minutes, flipping halfway
- Cook the Salmon (12-15 minutes):
- Mix olive oil, lemon juice, zest, and garlic
- Brush mixture over salmon
- Season with salt, pepper, and dill
- Bake at 400°F for 12-15 minutes until flaky
- Bowl Assembly:
- Layer farro at the bottom
- Add a handful of spinach
- Arrange roasted squash and salmon
- Sprinkle with pomegranate seeds and pumpkin seeds
- Garnish with fresh herbs and lemon wedges
Pro Tips from My Kitchen to Yours
Trust me, I’ve made this bowl about a million times, and I’ve learned a few tricks:
- Make the farro ahead – it keeps well in the fridge for up to 5 days
- Don’t overcook the salmon; slightly underdone is better than overdone
- Season generously – these whole grains love their salt!
- Toast those pumpkin seeds for extra crunch
Meal Prep Magic
Here’s the best part – this recipe is perfect for meal prep! The components can be made ahead and assembled when ready to eat.
Just keep the spinach separate until serving time, unless you’re into wilted greens (no judgment here).
The Weight Loss Connection
Let’s talk science for a hot minute. This bowl clocks in at approximately 450 calories per serving and delivers a solid 28 grams of protein.
The combination of fiber from the farro and butternut squash (about 12g total) plus the protein from the salmon helps keep you satisfied for hours.
Final Thoughts
Here’s the thing – eating for weight loss doesn’t mean you have to suffer through bland chicken and steamed broccoli for the rest of your life.
This bowl is proof that healthy eating can be an adventure for your taste buds while still supporting your goals. It’s become my go-to power lunch, and I’m betting it’ll become yours too.