farro

farro semipearled farro

Description

Farro is a hearty and easily digested grain with a nutty flavor and chewy texture. It's used in sides, soups, and salads. It can also be cracked or ground into flour to make pasta and bread. Much like rice, it's versatile enough to be served for breakfast, lunch, dinner, and even dessert. Since it's relatively higher in protein and lower in gluten, it's a healthier alternative to rice and pasta.

Farro is often "pearled" (or "perlato"), meaning some or all of the exterior bran is removed. You'll also find it semipearled or unpearled ("whole"), which take longer to cook (about 20 minutes and 40 minutes respectively). You can soak it in advance to help shorten the cooking time.

While people acknowledge that farro is from the Mediterranean (originating in Egypt and brought to Italy by Roman legions), many disagree as to whether it's actually a form of wheat or an ancient a wheatlike plant in the wheat family. Some say true farro is emmer (Triticum dicoccum) and not spelt (Triticum spelta), although you'll find Triticum spelta being sold as farro, presumably a legacy of when farro was hard to come by in places outside of Italy. Emmer is considered to be of higher quality, keeping its firm and chewy texture despite a long cooking time.

Also Known As

emmer

Nutritional Info

Like spelt, it's low in gluten and high in fiber, vitamins (B3), and minerals (namely magnesium, zinc, and iron). That means it can help regulate healthy blood sugar levels, metabolism, and cholesterol levels. It's also high in lignans, which act as antioxidants to promote health. Plus, it's rich in cyanogenic glucosides, a complex carbohydrate that has been found to stimulate the immune system. Oh yeah, when paired with legumes, it becomes a complete source of protein. Get your farro on.

Soaking the whole grain for at least an hour helps to break down the phytic acid in the bran, better enabling the body to absorb the minerals. Sprouting the grains will release additional enzymes and make the grain easier to digest.

Substitutes

Selecting

Be sure to see if the farro you're buying is Triticum dicoccum.

Storage

Store sealed in a cool dry place.