18 Farro Recipes That Showcased Our New Fave Healthy *Ancient Grain* (2024)

FAQs

What is the best way to eat farro? ›

I love farro for its reasonably quick cooking time, nutty flavor and satisfying chewy texture. Farro is a hearty addition to salads and soups. It's especially wonderful with some garlic and olive oil stirred in while it's still warm.

“Farro is a grain similar to wheat, traditionally made from spelt, emmer, or einkorn,” says Sarah House, Food Innovation Chef at Bob's Red Mill. “Farro has a very pleasant, slightly nutty, grain flavor. It pairs well with a myriad of other flavors [including] vegetables, fruits, and spices.”

Cook the farro: Fill a medium pot half full of water and bring to a boil. Add the farro, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro.

Farro is a sturdy, versatile, and nutrient-rich grain that looks similar to barley but it is longer and more oblong in shape. Technically the word Farro refers to three specific sizes of grain that also includes name variations: farro piccolo (little farro) (einkorn) farro medio (medium farro) (emmer)

Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.

Farro is rich in fibre and other nutrients, making it healthy for digestion and weight loss. It is also suitable for the heart and blood circulation. It contains antioxidants and is anti-inflammatory. Farro is a type of wheat and hence contains gluten.

Maintain a Healthy Weight

Studies show that increasing fiber intake can help prevent obesity. Meanwhile, protein is associated with creating a feeling of fullness, which can help prevent overeating. And studies show that eating three servings of whole grains like farro per day is associated with a lower BMI in humans.

Farro has a low glycemic index, meaning it does not cause as much of a rise in blood sugar compared to refined carbohydrates, such as potatoes or pasta. This keeps blood sugar levels more stable, which can be useful for those with type 2 diabetes or prediabetes.

A half cup of farro contains as much as 8 grams of fiber and protein; the same amount of quinoa results in only 2.5 grams of fiber and 4 grams of protein. If you don't practice a gluten-free diet, start replacing white rice and pasta with farro.

No matter which cooking method you choose when cooking farro, the first step is to rinse it to remove any dust remaining after processing. Farro itself doesn't get gummy or sticky when cooked, even if it's cooked longer than necessary. However, the dust left in the grain during processing can be a culprit.

Is farro good for your gut? ›

One serving provides about 200 calories, 7 grams of protein and 7 grams of fiber. "The fiber content in farro is really important because it improves digestive health," says Guy.

Soaking farro is not required, but it can help to reduce the cooking time and some say it improves the texture of the cooked grain. Others also say that soaking the farro can also help to make it more digestible by breaking down some of the complex carbohydrates and proteins that can be difficult to digest.

Farro is an ethnobotanical term for three species of hulled wheat: spelt (Triticum spelta), emmer (Triticum dicoccum), and einkorn (Triticum monococcum). Hulled wheat is wheat that cannot be threshed. In Italian cuisine, the three species are sometimes distinguished as farro grande, farro medio, and farro piccolo.

What can I use instead of farro? The best substitute for farro is pearl barley or freekeh.

Each grocery store is different, but the grocery stores near me usually put the bagged farro in the same aisle as the flour and sugar. If it's not on the flour aisle, some grocery stores have a "healthy lifestyle/organic" aisle, and I would check there.

Simmer the farro.

Add the farro, salt (plus any optional aromatics) to a large pot of boiling water and stir to combine. Simmer until the farro is tender and chewy — approximately 15-20 minutes for pearled farro, 25-30 minutes for semi-pearled farro, or 35-40 minutes for whole farro.

What is healthier to eat: farro or pasta or barley or rice? All grains have a place in a healthy diet. Farro and barley, being whole grains, contain more fiber and health benefits than white pasta or white rice.

These grains are a force to be reckoned with. While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa. However, quinoa contains all nine essential amino acids along with antioxidants.

Bran is the tough coating of the grain, a good source of fiber, protein and fat. Bran-on types of farro take longer to cook unless you soften the brain by soaking it in water overnight in the fridge. Pearled farro has all the bran removed and doesn't need to be soaked.