Farro

Farro is an ancient whole grain wheat with a nutty flavor and chewy texture. It resembles barley in appearance, boasting a light brown hue. This nutritious grain is a great source of fiber and protein, making it a healthy addition to salads, soups, and side dishes. Learn how to cook farro for a satisfying and wholesome meal. Explore the versatility of farro in a range of delicious recipes. Discover farro's health benefits and nutritional value.

Common Uses

  • Farro makes a hearty addition to salads, providing a satisfying chewy texture and nutty flavor; combine cooked farro with roasted vegetables, fresh herbs, and a vinaigrette for a complete and balanced meal.
  • Use farro in place of rice or barley in soups and stews; its nutty taste and ability to retain its shape during cooking makes it ideal for adding substance and flavor to brothy dishes.
  • Farro can be served as a versatile side dish; simply cook it in water or broth and season with herbs, spices, or a drizzle of olive oil for a healthy and flavorful accompaniment to meat, poultry, or fish.
  • Make a farro risotto for a healthier twist on the classic dish; slowly add warm broth to cooked farro while stirring constantly until it reaches a creamy consistency, then stir in cheese, vegetables, or other desired toppings.
  • Ground farro can be used as flour and incorporated into baked goods; its mild flavor and protein-rich content add a nutritious boost to breads, muffins, and cookies.
  • Farro can also be malted and used to make beer!

Nutrition (per serving)

Calories

172.0kcal (8.6%)

Protein

6.0g (12%)

Carbs

36.0g (13.09%)

Sugars

1.0g (2%)

Healthy Fat

1.0g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Good source of protein for muscle building and repair.
  • Rich in fiber, promoting digestive health and regularity.
  • May help lower cholesterol levels due to its soluble fiber content.
  • Provides essential minerals like magnesium and iron for overall wellness.
  • Contains antioxidants that help protect against cell damage.
  • Offers a low glycemic index, supporting stable blood sugar levels.

Storage Tips

Farro should be stored in an airtight container in a cool, dry, and dark place, like a pantry. This helps to prevent moisture absorption and pest infestation. Properly stored, uncooked farro can last for up to a year or longer. Cooked farro should be refrigerated in an airtight container and consumed within 3-5 days to maintain its quality and prevent spoilage. Freezing cooked farro is also an option for longer storage; spread it out on a baking sheet to freeze individually, then transfer to a freezer bag for up to 2 months.

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