Bok Choy, Farro & Miso Bowl

By Michael Joyce

~Author Notes~

This recipe is based on a traditional rice bowl but elevated with the addition of great local products…Emmer Farro from Castle Valley Mill, Ramp Vinegar, White Miso and Soy from Keepwell Vinegar  and pristine seasonal vegetables.  Right now we are in the early stages of spring when Taproot has beautiful Bok Choy and Radishes which pair nicely with Sweet Potatoes that are still available locally.  Feel free to also use any products that you may have at home.  Apple cider or rice vinegar can be used in place of the Ramp Vinegar and any grain may be substituted for the Farro.  Brown rice is another favorite of mine.  Once you become comfortable with the basic recipe, this dish can become the perfect vehicle for cooking through the seasons, adding whatever vegetable you may have on hand.   I suggest making a double batch of the miso dressing to have on hand for future use.  Toss with sliced cucumbers for a quick snack.

Ingredients

serves 2-4

1 ½ cups Farro

1 head Bok Choy, large

2 each Sweet potatoes, medium 

½ cup Scallions, sliced thin

¼ cup Green garlic, sliced thin

Pinch Red pepper flakes

2-4 each Radishes

2 T Coconut Oil

¼ cup Almonds, toasted & chopped

1 T Hemp seeds

1 T Sesame seeds, toasted

3 T plus 2 t Ramp vinegar

3 T White miso

2 t Soy sauce

1 T Water (or fermented pickle brine)

2 t Ginger, microplaned

1 T Sesame oil

3 T Avocado, Olive or Canola Oil

 

  1. Place farro in a jar and cover with double the amount of water.  Cover with lid and leave at room temperature overnight.

 

  1. Make the Miso Dressing.  In a small bowl, add 3 T ramp vinegar, miso, soy, water (or brine) and grated ginger.  Stir to combine.  Slowly whisk in avocado and sesame oil.  Taste and season with salt if necessary.  Store in a small jar with a lid.  

 

  1. Bring 4 quarts of water and 2 T of salt to a boil.  Drain farro and add to boiling water.  Turn down heat to maintain water at a steady boil.   Cook farro for about 30-45 minutes, depending on how cooked you like your grains.  

 

  1. While the  farro cooks, prepare the rest of your vegetables. Peel and chop sweet potatoes.   Place potatoes in a pot and cover with cold water and 1 T salt.  Bring to a boil and then simmer for 5 minutes.  You are just looking to soften the potatoes but have them still be undercooked.  Drain.  Heat a large cast iron pan with 1 T coconut oil.   Once the pan begins to smoke, carefully add cooked sweet potatoes.  Season with salt and pepper and cook until potatoes are caramelized all over and cooked through. .  You may place the pan in a preheated 375° oven to finish cooking.  

 

  1. Slice radishes thin.  Reserve.  

 

  1. Slice head of Bok Choy in half through the root.  Slice the root end off each half to release the individual leaves.  If leaves are large, slice each piece vertically.  Heat up a large saute pan with the remaining 1 T of coconut oil. Add green garlic and red pepper flakes, continue to cook until softened.  Add Bok Choy and toss with garlic.  Season with salt and add ¼ cup of water to the pan.  Continue to cook until all the water is evaporated and Bok Choy is tender.  

 

  1. Once Farro is cooked, drain and place back in the cooking vessel.  Season with 2 t of Ramp vinegar, 1 T of miso dressing, half of the sliced scallions and salt (if needed).  

 

  1. Place seasoned Farro in a bowl,  Top with sweet potatoes, bok choy and sliced radish.  Drizzle miso dressing over top.  Garnish with scallions, toasted almonds, sesame seeds and hemp seeds.  

Enjoy!

Note on soaking grains.  

All grains benefit from a quick soak (at least 8 hours) before being used.   Soaking grains vastly improves nutritional benefits, encourages growth of beneficial enzymes and makes the grain easier to digest.