Farro

Latin Name: Triticum spelta, T. dicoccum, T. monococcum

Use: whole grain

What is farro?

When people talk about ancient grains, farro is usually what they mean—farro is another name for hulled emmer, einkorn, or spelt. Because the grains’ tough hulls remain intact after threshing, this type of wheat requires more processing before it can be milled into flour. This is why farro is often eaten in a more whole, less processed form. Like all true cereal grains (as opposed to pseudocereals, like buckwheat or amaranth, which are from non-grass plants), farro is in the grass family (Poaceae).

Why is farro healthy?

Farro is high in fiber and a good source of plant-based protein. Because it’s typically eaten in a less processed form (compared to other wheats), farro is a better carbohydrate option for people with diabetes. The high fiber content helps balance blood sugar and lower LDL (bad cholesterol). It’s impossible to remove all the gluten from farro, so people with gluten intolerance or celiac disease should avoid it. Farro contains antioxidants such as carotenoids, flavonoids, and lignans, which help lower inflammation and oxidative stress linked to heart disease.

What does farro taste like?

Farro has a slightly sweet, nutty, and earthy flavor, not unlike bulgur wheat. The nuttiness is accentuated if you toast farro before cooking. The texture is pleasantly dense and chewy, even after a long simmer.

How do I use farro?

Toasting farro grains in a dry pan or roasting them in a shallow baking tray in the oven will bring out the toasty, nutty flavors. Whether or not you opt to toast it first, you’ll need to cook farro in liquid. Use broth or salted water for savory dishes, like salads and pilafs. Or if you want to eat farro as a hot cereal, add just a pinch of salt and a little sweetener. Some people opt to soak it overnight to reduce the cooking time, but you can also use a pressure cooker to speed it up. Soaking it overnight will improve the nutritional content by waking up the seed’s endosperm. You can also let farro fully sprout (by soaking it in water, then rinsing and keeping it moist in a container or jar for a few days) and then eat it raw, ground, or cooked. To store cooked farro, freeze it in resealable containers for up to a couple of months.

What does farro pair well with?

Farro loves sturdy Mediterranean herbs (especially parsley and savory), olive oil, garlic, nuts, and crumbly cheeses. It also loves sweet spices, like cinnamon, nutmeg, and cardamom; honey; dried fruits, like figs, dates, and persimmons; cream; and coconut milk. Combine farro with legumes, like lentils, favas, or chickpeas, to make satisfying and versatile pilafs and salads. You can also use sprouted farro in these dishes, but it’s especially nice when baked into rustic breads.

Where does farro grow?

Like many other ancient grains, farro comes from the Fertile Crescent—Mesopotamia specifically. Emmer wheat is the most common type of farro in Italy (Abruzzo and Tuscany), whereas cooler-climate spelt is more common farther to the northeast, from Germany to Switzerland. Perhaps the oldest of them all, einkorn was domesticated in southern Turkey around 10,000 years ago. It still grows wild in the hills of the Fertile Crescent, from the Middle East to Central Asia, and throughout the Balkan Peninsula up to the Dead Sea.

How do I buy farro?

You can sometimes find farro in the bulk bins at health food stores and larger-scale supermarkets. Otherwise, you’ll probably find it in one-pound bags near the other whole grains. Regardless of which way you buy farro, check the expiration date—whole grains go rancid relatively quickly. You should store uncooked farro in a resealable airtight container in a cool, dark place, where it will keep for up to a year. The freezer is ideal.

Fun farro fact:

Einkorn wheat was one of the first plants to be domesticated and was harvested as early as 30,000 years ago. Einkorn farro has been found in the tombs of the ancient Egyptian elite on land that was not very suitable for growing crops. Because farro can thrive on such marginal soils, it was used to breed the durum variety of wheat that’s prevalent today.