What Is Farro?

Have you discovered farro yet? This ancient grain is gaining popularity in the healthy eating world. It's hearty, flavorful, and packed with nutrients – what more could you want from a grain? Move over brown rice and quinoa, farro is taking the lead. Get all the details you need about farro, plus recipe ideas and cooking tips for this versatile whole grain.

What is Farro?

This grain is believed to have originated in Mesopotamia around 20,000 years ago. But what makes it an 'ancient grain'? According to the Oldways Whole Grains Council, ancient grains have remained relatively unchanged for hundreds of years. Typically, they contain less gluten than modern, processed grains, although farro is still wheat-based, meaning it does contain gluten.

Farro is a high-protein, high-fiber wheat grain that resembles barley but is slightly larger and more elongated. With its chewy texture and nutty flavor, it works well in a variety of dishes such as soups, salads, and even breakfast options.

Farro has been a beloved staple in Italy for decades, and now it's gaining popularity in the U.S., particularly among those seeking healthy and budget-friendly meal options. Consuming whole grains like farro can help lower the risk of heart disease and diabetes. Bottom line: this nutritious grain is versatile and can be easily added to a variety of cuisines.

Where and How to Buy Farro

Farro can be found in many large grocery stores, often located near quinoa and other grains. However, you're more likely to find it at health food stores, either pre-packaged or in the bulk section. The term 'farro' refers to three distinct varieties of ancient wheat grains:

• Spelt, or farro grande (typically refers to packages imported from Italy)
• Emmer, or farro medio (the most common variety found in the U.S.)
• Einkorn, or farro piccolo

When buying farro, it's important to consider how it's processed. Here’s what you should know about the three different types of farro processing:

• Pearled Farro: This is most common in American grocery stores. All of the bran and outer husk is removed, but it still contains some of the fiber. It has the shortest cook time, which is why so many gravitate toward it.
• Semi-Pearled Farro: This version is a good middle-ground. It has part of the bran removed from the grain, so you're cooking time is still reduced but it's richer in nutrients than pearled farro.
• Whole Farro: The whole grain remains intact, giving you more nutrients and flavor per serving. But this also means it has the longest cook time. But good things take time, right?

How Healthy is Farro?

Farro, particularly in its whole form, offers an impressive array of health benefits. It's packed with fiber, naturally low in fat and cholesterol, and a fantastic protein source for vegetarians and vegans. Plus, it’s rich in vital nutrients like iron, magnesium, and B vitamins, just to name a few.

How does farro stack up against other whole grains? Farro is higher in fiber and plant-based protein than brown rice. While it shares a similar nutrient profile to quinoa, it is more satisfying, keeping you fuller for longer.

How to Cook Farro

Cooking farro is easy and straightforward, much like rice. Simply simmer it in a covered pot until all the water is absorbed, using a 2:1 ratio of water to uncooked farro. Cooking times vary based on the type of farro. For whole farro, soaking overnight can help cut down the cooking time.

Top-Rated Farro Recipes

Now that you're aware of all the reasons to love farro, why not give this ancient grain a try with these highly-rated recipes?

1. Farro with Wild Mushrooms

"Farro offers a rare culinary link to what the ancient Romans might have enjoyed," says Chef John. "They surely had mushrooms and fermented cream back then, so it’s fun to picture Cleopatra and Mark Antony savoring this dish together."

2. Caprese Farro Salad

"This refreshing side dish is full of classic caprese flavors—basil, mozzarella, and tomato—tossed with farro and finished with a balsamic vinaigrette," says recipe creator SunnyDaysNora.

3. Greek Farro Salad

"Farro is a great alternative to traditional cold pasta salads since it stays firm and absorbs the dressing beautifully. As an ancient Mediterranean grain, I paired it with a classic Greek salad to make the perfect summer dish," says recipe creator WestCoastMom.

We're highlighting and celebrating the hottest trends in home cooking, sourced from the passionate cooks in our community. By analyzing 1.2 billion visits to Dinogo.com and 2.5 billion page views, we've gathered insights on what's cooking in kitchens around the world. We even surveyed Dinogo cooks about what they're shopping for, what’s on their stovetops, and what's trending in their homes. Farro is just one of the topics sparking the most interest. Explore more in the "State of Home Cooking" special report.