What Is Farro?

Have you heard about farro? This ancient grain is a rising star in healthy kitchens everywhere, and for good reason. With its nutty flavor, chewy texture, and impressive nutritional profile, farro deserves a spot in your pantry. Let’s dive in and learn all about this tasty and versatile grain.

What Exactly Is Farro?

Farro is a type of ancient wheat grain that has been enjoyed for thousands of years 1, 2. It comes in three main varieties 4:

Einkorn (farro piccolo) 5
Emmer (farro medio) 6
Spelt (farro grande) 7

Emmer is the most common type found in U.S. grocery stores 8. Farro looks similar to barley but with larger, more oblong grains. And like barley, it retains a pleasantly chewy texture when cooked.

One important note: farro does contain gluten, so it’s not suitable for those with celiac disease or gluten intolerance. But for everyone else, farro is a nutritional powerhouse.

A 1/4 cup serving of uncooked farro packs in 6 grams of protein, 5 grams of fiber, and an array of minerals like magnesium, zinc, and iron 9, 11. Emmer farro specifically provides 3 grams of fiber per 1/4 cup serving 10.

Cooking With Farro

Farro is very simple to prepare, making it perfect for busy weeknights or meal prep. In the U.S., you’ll usually find pearled farro, which has had the bran removed. This allows for a quicker cooking time, about 15-18 minutes 12. Semi-pearled and whole farro retain some or all of the bran 13, 14 and take longer to cook, 30-40 minutes 15.

For the best results, soak farro for at least 30 minutes, or overnight, before cooking. This helps it cook more evenly and quickly. Use a ratio of 1 cup farro to 2 1/2-3 cups liquid. Bring it to a boil, then simmer until the grains are tender but still a bit chewy.

Here are a few pro tips to take your farro to the next level:

Toast the dry grains in a skillet for a few minutes to enhance their nutty flavor before cooking.
Cook farro in broth instead of water for extra flavor, or a mix of broth and water works well.
Add aromatics like garlic, onion, or herbs to the cooking liquid for another layer of flavor.
After cooking, fluff the grains with a fork to keep them light and separate.

Tasty Ways to Enjoy Farro

Farro’s hearty texture and nutty taste make it incredibly versatile. Use it anywhere you would use rice, quinoa, or other grains. Some delicious ideas:

Toss warm farro with your favorite vinaigrette and lots of veggies for a satisfying grain salad.
Swap in farro for rice in your next stir-fry or grain bowl.
Simmer farro in broth with aromatics and vegetables for a cozy farro “risotto.”
Add cooked farro to soups and stews for a boost of protein and fiber.
Enjoy farro as a simple side dish with a bit of olive oil, salt, and pepper.

Where to Buy and How to Store

You can find farro in well-stocked grocery stores, health food markets, or online. It’s often sold in packages near the rice and grains or in the bulk bins. Store uncooked farro in an airtight container in a cool, dry place for up to 6 months. Alternatively, store it in the freezer for up to 1 year. Cooked farro will keep for about 5 days in the fridge.

So there you have it – everything you need to know to start cooking with farro! This nutty, nutritious ancient grain truly deserves a place in your regular recipe rotation. Try it out in your next meal and see how deliciously satisfying healthy whole grains can be.