What is Farro?
Farro is an ancient Mediterranean wheat grain dating back to the time of Mesopotamia and the Roman Legion. It has a wonderful earthy, nutty flavor with a delicate chewiness. It is a good source of iron, protein, fiber, niacin, thiamin, magnesium, phosphorus and zinc. It is also loaded with antioxidants like carotenoids and flavonoids. One cup of cooked Farro can supply 20% of your daily value in Fiber. Farro is considered one of the Mediterranean longevity foods with its high fiber and nutrients that have been linked in studies to lower LDL Cholesterol (bad cholesterol), decrease your chances of stroke, heart disease, decrease inflammation and help regulate blood sugar to prevent Type 2 Diabetes.
There are three types of Farro, whole with the bran still in tack, pearled with the bran removed and 10 minute or “quick” cooking Farro. I like cooking with all three types of Farro. Whole Farro takes the longest and is best soaked overnight. Pearled Farro is preferred among Italian cooks because soaking is not needed and takes 20-25 minutes. I love 10-minute Farro for a quick side dish option or lunch. This is a versatile grain that is great as a pilaf for a side dish or topped with garbanzo beans, roasted veggies and tahini sauce, cold in salads and added to soups. Look out for more recipes on Raised On Olive Oil on how to enjoy the three types of Farro.
