Salmon with Creamy Cauliflower Farro features grilled salmon served with hearty farro, flavored with a delicious and healthy cauliflower sauce. Sharing as part of the Sunday Supper event focused on recipes with cauliflower. Read on for details, or click here to jump down to the recipe
Cauliflower is definitely a vegetable I should eat more. This cruciferous vegetable is so healthy, loaded with vegetables and minerals. It also seems to have cancer fighting properties and can boost heart health, according to this article on cauliflower’s health benefits.
I’ve tended to think of cauliflower as being a bit bland, one reason I don’t make it more. But this Sunday Supper event is a great way to see the many tasty ways cauliflower can be enjoyed!
Making a creamy cauliflower sauce is one great way to eat more cauliflower. With a great creamy consistency and flavor from garlic and fresh parsley, this sauce is definitely not bland! In this Salmon with Creamy Cauliflower Farro recipe, the sauce is added to the healthy farro grain and served along with grilled wild salmon. This is definitely a nutritional powerhouse! Better yet, it is a very satisfying meal.
I grilled the salmon for this dish, but you could certainly pan sear or roast the salmon if you are not in grilling mode. Check out our quick pan seared salmon recipe if you haven’t tried it.
Looking for more salmon recipes? Check out our Best Healthy Salmon Recipes post.
Creamy Cauliflower Sauce
I made a few variations to Lindsay’s recipe, using pureed raw garlic along with the cauliflower, rather than the sautéed garlic call for in her recipe. I also added fresh parsley and some fennel powder to the sauce, as both of these herbs go well with salmon.
A creamy sauce is certainly a wonderfully delicious way to enjoy some healthy cauliflower. You only need about 1/2 cup of the sauce for this recipe. I wound up getting another meal from the sauce used for the Salmon with Creamy Cauliflower Farro by simply tossing some of the extra cauliflower sauce with ziti, along with a green salad. Yum!
If you’d like to try another great recipe using the creamy cauliflower concept, try our delicious Creamy Cauliflower Pasta recipe show above, which also has kale and chickpeas for more nutrition and substance.
Cooking with Farro
Farro is a type of wheat grain that is very hearty and nutritious. It’s a great alternative to pasta or rice to add to your repertoire. Before taking a closer look at the package I bought to make this Salmon with Creamy Cauliflower Farro, I had lumped all farro into one category. But when I noted the package of pearled farro I got for this recipe had different cooking instructions than how I typically prepare the grain. As explained in this post on The Cookful, there are three types of farro– whole grain farro, semi-pearled or pearled. I’m guessing the farro I typically get, which I boil after a period of soaking, is the semi-pearled. See this Roasted Root Vegetable Farro recipe for an example of that preparation method.
The pearled farro I used for this recipe cooks more quickly than other types of farro, absorbing the cooking liquid in about 20 to 25 minutes. While still very healthy, you will get even more nutrients from the whole farro or semi-pearled variety. Feel free to substitute either for the pearled farro in this recipe, but adjust the cooking method accordingly. (Amazon affiliate links used here for your convenience if you want to order some farro).
Wine Pairing for Salmon with Creamy Cauliflower Farro
Pinot Noir is a good red wine choice for salmon, and would probably work here. But I had just sampled some Valpolicella before starting to cook this dish, and I thought this Italian red wine from the Veneto region would work well with the Italian flavors in the dish. I had a chance to meet the winemaker while sampling the wine, another reason to open the bottle! Valpolicella is typically a blend of the Italian red grapes Corvina, Rodinella and Molinara. I tasted ripe cherry fruit and notes of anise, and enjoyed the velvety mouthfeel. The wine is a bit heavier than a typical Pinot, but has enough finesse so that it didn’t overpower the salmon. A good pairing!
Salmon with Creamy Cauliflower Farro
Grilled salmon served with a healthy, rich creamy cauliflower farro dish. Lots of nourishment with great flavor!
- Prep Time: 5 mins
- Cook Time: 25 mins
- Total Time: 30 mins
- Yield: 3 servings 1x
- Category: Main
- Cuisine: American
- 1/2 cup or a bit more creamy cauliflower sauce (recipe below)
- 1 cup pearled farro, rinsed under cold water before cooking
- 2 cups water
- 1 tbsp Parmesan cheese
- 12 to 16 ozs wild salmon
- 2 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp dried basil
- 1/4 tsp salt or adjust to taste
- MAKE THE FARRO: Add the water to sauce pan and bring to a boil. Stir in the pearled farro.
- Reduce heat, cover and simmer the farro for 20 to 25 minutes, until all the water has been absorbed. Stir the creamy cauliflower sauce into the salmon. Keep covered off the heat while the salmon finishes cooking.
- PREPARE THE SALMON: As the farro simmers, prepare the salmon. Preheat a grill to medium high. Combine the olive oil, garlic powder, basil and salt in a large sealable bag. Rinse and pat dry the salmon, then place the salmon in the bag. Seal the bag, and gently toss the salmon to coat with the marinade. Let the salmon sit at room temperature for about 5 to 10 minutes.
- Remove the salmon from the bag, shaking off excess marinade. Place the salmon skin side down on the grill. Grill cover on medium high for about 5 minutes.
- Turn the salmon over, and grill for about 2 more minutes, flesh side down. Check the salmon for doneness, it should be just cooked through and still moist. You can grill for another couple minutes if needed. Remove the salmon from grill when done and let rest on a platter.
- PLATE THE DISH: place a scoop of the farro on a plate, then plate a portion of the salmon alongside the farro. Enjoy!
Creamy Cauliflower Sauce
A flavorful and versatile creamy sauce using healthy cauliflower. Use with farro, pasta, salmon and chicken.
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Yield: 5 servings 1x
- Category: Sauce
- Cuisine: American
- 6 cups cauliflower florets (1 medium to large head of cauliflower)
- 4 cups vegetable broth
- 2 cups water
- 2 cloves garlic
- 1/2 cup coconut cream or milk
- 1 tbsp fresh parsley
- ⅛ tsp fennel powder
- ½ tsp salt
- 1 tbsp extra virgin olive oil
- Dash balsamic vinegar
- black pepper to taste
- Bring the broth and water to boil in a large pan. Add the cauliflower, boil about 10 minutes until the cauliflower begins to soften.
- Use a strainer spoon to scoop out the cauliflower, and transfer to a food processor or blender.
- Add the garlic to the food processor, and pulse to chop the garlic and cauliflower. Add 1 cup of the cooking liquid along with 1/2 cup coconut cream or milk, and puree until smooth.
- Add the remaining ingredients, parsley through black pepper, to the food processor. Puree to incorporate.
- The sauce is ready to use. Pour into a sauce pan to keep warm on low heat if you are preparing something else to serve with the sauce.
Creative Cauliflower Recipes #SundaySupper
Creative Cauliflower Starters and Sides
- Bang Bang Califlower Bites by Sunday Supper Movement
- Cauliflower Bacon Gratin by That Skinny Chick Can Bake
- German Cauliflower Salad by A Kitchen Hoor’s Adventures
- Loaded Cauliflower Casserole by Fantastical Sharing of Recipes
- Loaded Smashed Cauliflower Bites by My Life Cookbook
- Spicy Roasted Bacon Tomato Cauliflower by Food Lust People Love
- Vegetarian Nachos by Simple and Savory
Make My Cauliflower a Main Dish
- Cheesy Cauliflower Soup by Hardly A Goddess
- Low-Carb Cauliflower Rice Pilaf with Ground Beef & Cabbage by Sue’s Nutrition Buzz
- Oven Baked Honey Soy Sesame Cauliflower by Sprinkles and Sprouts
- Roasted Cauliflower and Vegetable Soup by Palatable Pastime
- Roasted Cauliflower Steak with Salsa Verde by Caroline’s Cooking
- Salmon with Creamy Cauliflower Farro by Cooking Chat (you are here!)
- Shrimp Stir Fry with Cauli Rice by Our Good Life
- Spicy Cauliflower Tacos by Pies and Plots
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