Farro, Italy's Rustic Staple: The Little Grain That Could (Published 1997) (2024)

FAQs

What is the Italian grain farro? ›

What Is Farro? Imagine the taste of brown rice, only with a nuttier flavor and pleasantly chewier texture. This Italian-born grain dates back to ancient Rome. While it's sometimes confused with barley or spelt, farro has its own unique flavor and texture.

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.

A grain rich in history

Farro may be one of the world's oldest cultivated grains. Archaeologists studying sites in the Fertile Crescent dating back over 10,000 years have discovered evidence of domesticated farro, and it spread from there to become one of the most commonly cultivated crops across classical antiquity.

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.

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health." Cook farro on the stovetop, in a slower cooker or in the oven. It doesn't expand as much as rice or pasta.

A serving of oats (100 grams) contains nearly 17 grams of protein and 10.6 grams of fiber. A serving of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it's about 3 grams of fiber and 4.4 grams of protein.

Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.

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.

Whole grains have zero cholesterol. Their high-fiber content means that they also prevent your body from absorbing cholesterol and fat from the foods you eat. A few great whole grains include: Ancient grains, such as quinoa, farro, and amaranth.

Farro grains are mentioned in the Old Testament. The first reference to ancient grains as a health food was in Daily News (New York) in 1996.

Where is farro grown in the USA? ›

When visiting our farm-to-table restaurants, you might just see South Carolina-grown farro on the menu. Go ahead and take the plunge - discover why chefs and farmers are so excited about this versatile, low-gluten, high-protein grain being grown right here.

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 nice alternative to wild rice, brown rice, quinoa and other whole grains. It's a healthy plant-based source of protein, iron and fiber.

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.

Farro is a nutty-tasting and chewy grain found near the rice in the store. Orzo looks like rice but it actually pasta and is found in the pasta section. 1 cup of the following chopped (These can be mixed and matched.

You can then drain and dress the farro and use it in other preparations if you wish, or eat it as a side dish. Raw grains may be eaten whole as a breakfast food if soaked overnight. Whole farro may be flaked and used as a breakfast cereal or added to baked goods.

Farro is versatile and can be replaced in most recipes with spelt berries, wheat berries, and Kamut berries. If you want a gluten-free substitute, sorghum, brown rice, or oat groats will make good replacements in most recipes.

In the United States, farro is nearly always sold pearled, which means the bran has been removed so it needs less cooking time than whole farro, which has the bran intact, or semi-pearled farro, which retains some of the bran and is the most common variety found in Italy.

Farro contains more carbohydrates than quinoa, but it also has more calcium. Both are nutritious choices, but of the two, farro provides more vitamins and nutrients. However, unlike farro, quinoa is gluten free .

Farro is classified as Triticum dicoccum, whereas spelt is Triticum spelta. The differences between the two are subtle but notable. There are differences in taste, size, shape, and texture. Farro has a nutty flavor, whereas spelt is sweeter and has a lighter taste.