Facts on Farro:
- Farro is usually farro medio (emmer wheat). For reference, durum wheat is the variety used to make most store bought pasta.
- Farro is most often sold semi-pearled to reduce cooking time. This processing removes some nutrients and fiber.
- Since farro is a variety of wheat, it does contain gluten and is not safe for those with Celiac's disease. Although it does have less gluten than other varieties of modern wheat and may be easier to digest.
- Farro has a chewy texture and a mild, nutty flavor so it makes a good alternative to rice and quinoa.
- Farro also makes a great risotto. It can be added to salads or stews and can be used as a breakfast porridge instead of oatmeal.
- Farro is more common in Italy.
- Farro is higher in protein and fiber than modern wheat varieties
- Farro is a good source of iron, magnesium, zinc, and B vitamins
To prepare farro:
(cooking times may vary based on whether the farro is whole grain, pearled or semi-pearled).
1. Rinse farro in mesh strainer.
2. Combine one part farro to 2.5 parts water or broth (eg. 1 cup farro and 2.5 cups water). Bring mixture to a boil.
3. Reduce heat to a simmer for 20 - 40 minutes (longer cooking times are necessary for whole grain and semi-pearled) until liquid is absorbed and desired tenderness is reached.
4. Fluff and serve.
For more on Farro check out these sources/resources:
Ancient Grains: Unlock the Powerful Potential of Ancient Grains and Transform Your Diet and Health Today by Jessica Campbell
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