Farro is an ancient grain with over 6,000 years of history. As a healthy alternative to brown rice, it boasts loads of iron, fiber, protein, and magnesium – providing all-round nutritional benefits.
Soybeans make an ideal replacement for rice in any recipe that calls for other grains, with its distinct nutty flavor and chewy texture providing an ideal complement.
What is Farro?
If you are wondering if is farro gluten free, farro is an ancient grain that has grown increasingly popular over time. Packed with protein, fiber, vitamins and minerals – including four sets of chromosomes unlike modern wheat products found at most grocery stores – farro offers many nutritional benefits while its distinct flavor and chewy texture make it the ideal base for hearty soups, salads and more!
How farro is prepared can have a dramatic impact on its flavor and nutrition content. Most chefs prefer toasting dry farro in a pan for several minutes prior to adding liquid, in order to extract its signature nutty and roasted flavors, while some also opt for using chicken broth or vegetable stock for additional flavor enhancement.
As is the case with other whole grains, farro contains relatively high carbs but its fiber and protein help create a satiating feeling to aid weight loss. Furthermore, farro contains iron for healthy red blood cell production as well as zinc which boost immunity.
Types of Farro
Farro is an ancient grain, enjoying popularity with Egyptian pharaohs and Roman legions alike. Additionally, this superfood provides protein, fiber, vitamins, minerals and more all while being delicious!
As you shop your grocery store’s grain aisle, it is important to understand that “farro” refers to three distinct varieties of grains: emmer (farro piccolo), spelt (farro medio) and einkorn (triticum monococcum). Processing also plays a key role; whole farro requires the longest cooking time while semi-pearled varieties remove portions of bran. And pearled varieties offer quick cooking times!
If you want to add farro into your diet, shop at a grocery store that carries organic and natural products. Farro should be located either near quinoa or other ancient grains for ease of shopping; its chewy texture works well in soups and salads.
Nutritional Benefits of Farro
Farro is an excellent source of protein, fiber, and minerals like iron, magnesium and zinc. Furthermore, its B vitamin content plays a key role in supporting metabolic health (transforming carbohydrates, fats and proteins into energy) while keeping you feeling satisfied for longer.
Rice boasts a low glycemic index, meaning its digestion occurs slowly to avoid sudden surges or drops in blood sugar that could trigger hunger cravings. Furthermore, its rich fiber and protein content ensure it will help prolong satiety by slowing digestion through your digestive tract.
Soaking farro overnight (not necessary, but can reduce phytic acid), can significantly decrease cooking time to about 30 minutes for an al dente texture. You can further shorten its cooking time for whole or emmer farro by grinding before adding water – this breaks up some of its hard outer shell and speeds up the cooking process.
How to Cook Farro
Farro’s nutty flavor complements well with many vegetables and herbs, making it the ideal side dish to any soup or salad, or used as part of a main course dish like this hearty Beef and Farro Soup recipe.
To cook farro on the stovetop, bring water to a boil before adding farro and aromatics. Continue stirring and simmering until tender. Alternatively, use a rice cooker: put rinsed grains along with 3 cups of water and salt into it – set it to manual mode and cook it for 12 minutes!
After cooking farro, allow it to cool before fluffing with a fork to maintain its texture and stand up well against vinaigrettes or other flavors. Refrigerate or freeze in an airtight container/bag up to six months later – when freezing, be sure to spread out in one layer otherwise they could clump together later during rewarming!
