Stir Fried Farro with Garlicky Kale and Poached Egg
Stir Fried Farro with Garlicky Kale and Poached Egg is a hearty, wholesome dish combining nutty grains, tender greens, and a rich, runny egg. Perfect for any time of day, it offers a satisfying balance of texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 2-3 servings
- Category: Main Course
- Method: Stir Fry
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
- farro
- kale, chopped
- garlic, minced
- olive oil
- salt
- black pepper
- red pepper flakes (optional)
- eggs
- vinegar (for poaching water)
- lemon juice (optional)
Instructions
- Cook the farro according to package instructions until tender, then drain and set aside.
- Bring a pot of water to a gentle simmer and add a splash of vinegar.
- Crack each egg into a small bowl and gently slide it into the simmering water.
- Poach for 3–4 minutes until the whites are set but the yolk remains soft, then remove and set aside.
- Heat olive oil in a large skillet over medium heat.
- Add the minced garlic and cook until fragrant, about 30 seconds.
- Add the chopped kale and sauté until wilted and tender.
- Stir in the cooked farro and toss to combine.
- Season with salt, black pepper, and red pepper flakes if using.
- Cook for a few minutes until heated through.
- Remove from heat and add a squeeze of lemon juice if desired.
- Serve the farro and kale topped with a poached egg.
Notes
- Substitute farro with quinoa, brown rice, or barley if desired.
- Spinach or Swiss chard can replace kale.
- Add mushrooms, onions, or chickpeas for extra flavor and protein.
- Top with parmesan or feta for a cheesy variation.
- Store farro and kale separately from eggs for best results.
Nutrition
- Serving Size: 1 bowl
- Calories: 380 kcal
- Sugar: 3 g
- Sodium: 420 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 7 g
- Protein: 16 g
- Cholesterol: 185 mg
