Carb Conscious

Fried Egg & Farro Grain Bowl

with Brussels Sprouts & Goat Cheese

30 MIN

+$8.99/serving 2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

with Salmon

From the Test Kitchen

For this wholesome grain bowl, nutty farro is tossed with arugula, almonds, and tangy marinated grapes, then topped with tender brussels sprouts, creamy goat cheese, and a rich fried egg.
CLICK FOR RECIPE CARD

See Plans

Nutrition

PER SERVING
Calories

800 Cals (est.)

View Full Nutrition

fresh

ingredients

2 Skin-On Salmon Fillets
2 Pasture-Raised Eggs
½ cup Semi-Pearled Farro
2 oz Arugula
4 oz Red Seedless Grapes
1 Shallot
4 oz Brussels Sprouts
1 oz Goat Cheese
1 Tbsp Red Wine Vinegar
2 Tbsps Sliced Roasted Almonds
½ oz Pickled Peppadew Peppers

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Cook the farro

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly.

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Cut off and discard the stem ends of the brussels sprouts; quarter lengthwise. Halve the grapes. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). Roughly chop the peppers. In a large bowl, combine the halved grapes, chopped shallot, vinegar, and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

3 Cook the brussels sprouts

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the quartered brussels sprouts in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned. Season with salt and pepper. Continue to cook, stirring occasionally, 2 to 3 minutes, or until tender when pierced with a fork. Transfer to a bowl. Wipe out the pan.

4 Fry the eggs

In the same pan, heat a drizzle of olive oil on medium-high until hot. Crack the eggs into the pan, keeping them separate; season with salt and pepper. Cook 4 to 5 minutes, or until the whites are set and the yolks are cooked to your desired degree of doneness. Transfer to a plate.

5 Cook the salmon

Pat the fish dry with paper towels; season with salt and pepper on both sides. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned fish, skin side down. Cook 5 to 7 minutes, or until the skin is browned and crispy. Flip and cook 1 to 2 minutes, or until lightly browned and cooked through.* Turn off the heat.

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

6 Finish the farro & serve your dish

To the bowl of marinated grapes, add the cooked farro, arugula, almonds, and 1 tablespoon of olive oil; toss to combine. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked salmon, fried eggs, cooked brussels sprouts, chopped peppers, and goat cheese (crumbling before adding). Enjoy!