Farro

What is Farro?

Farro is an ancient grain that has been cultivated for thousands of years, with roots tracing back to Mesopotamia and Ancient Egypt. It is a type of wheat, typically referring to three varieties: einkorn, emmer, and spelt. Emmer farro, the most common variety, is often grown in Italy, where it remains a staple in Italian cuisine, especially in regions like Tuscany and Umbria.

Farro thrives in cooler climates and nutrient-rich, well-drained soils, making it ideal for regions with moderate temperatures. Known for its chewy texture and nutty flavor, farro is celebrated for its versatility and ability to absorb flavors in both warm and cold dishes. It's a hearty grain, which makes it a popular choice in soups, salads, and side dishes, offering both a rich taste and nutritional benefits.

How to Prepare Farro

Before cooking, rinse farro thoroughly under cold water to remove any debris. 

Depending on whether your farro is pearled, semi-pearled, or whole, cooking times will vary. Whole farro is the entire grain, which is completely encased in bran; semi-pearled farro will go through a process to remove part of the bran; while pearled farro will have all of the bran removed. Area 2 Farms delivers pearled farro in our vegetable subscription box to our DC Metro Area community.

Pearled farro cooks the fastest, while whole farro requires soaking and longer simmering. A general rule is to cook farro in a 2:1 water-to-farro ratio, simmering for 20–40 minutes until tender but still chewy.

Here are some ways to prepare farro. 

• Boiled Farro: Cook farro in salted water or broth (2 cups liquid per 1 cup farro) for 25-30 minutes until tender.

• Farro Risotto: Cook farro slowly with broth, adding the broth gradually, for a creamy texture.

• Farro Salad: Toss cooked farro with fresh vegetables, herbs, olive oil, and lemon juice for a light and refreshing dish. Here are two salad recipes:

The Simplest Farro Salad Recipe

Ingredients:

• 1 cup farro

• 2 cups vegetable broth or water

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup crumbled feta cheese

• 1/4 cup chopped parsley

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Rinse the farro under cold water.

2. In a medium pot, bring vegetable broth or water to a boil. Add farro, reduce heat, and simmer for 25-30 minutes, or until tender.

3. Drain excess liquid and let farro cool slightly.

4. In a large bowl, combine cooked farro, cherry tomatoes, cucumber, red onion, feta cheese, and parsley.

5. Drizzle with olive oil and lemon juice. Season with salt and pepper.

6. Toss everything together and serve chilled or at room temperature.

Winter Farro Salad with Butternut Squash, Cranberries, and Maple Pecans

Ingredients:

• 2 cups cooked farro

• 3 cups butternut squash, cubed into 1-inch pieces

• 1 tablespoon olive oil

• Kosher salt and freshly ground pepper

• 1 cup whole pecans

• 1 tablespoon maple syrup

• 1 cup dried cranberries or tart cherries

• 2 to 3 ounces goat cheese, crumbled

• 3 tablespoons chopped fresh parsley

Cranberry Cinnamon Vinaigrette:

• 3 tablespoons cranberry juice

• 2 tablespoons red wine vinegar

• 1 1/2 tablespoons honey

• 1 teaspoon Dijon mustard

• 1 garlic clove, minced

• 1/4 to 1/2 teaspoon ground cinnamon

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1/3 cup olive oil

Instructions:

1. Roast the Squash: Preheat your oven to 425°F. Spread the butternut squash on a baking sheet, drizzle with olive oil, and season with salt, pepper, and a sprinkle of garlic powder if desired. Roast for 20 minutes, or until caramelized and fork-tender.

2. Cook the Farro: While the squash is roasting, cook the farro according to package instructions.

3. Candy the Pecans: In a nonstick skillet over medium heat, toast the pecans with maple syrup. Stir continuously for 2-3 minutes until they sizzle and are well-coated. Spread them on parchment paper to cool.

4. Prepare the Vinaigrette: In a small bowl, whisk together cranberry juice, red wine vinegar, honey, mustard, garlic, cinnamon, salt, and pepper. Slowly whisk in the olive oil until emulsified.

5. Assemble the Salad: In a large bowl, combine the cooked farro, roasted squash, cranberries, crumbled goat cheese, and candied pecans. Drizzle with a few tablespoons of the vinaigrette and toss gently.

6. Finish and Serve: Taste and adjust seasoning if needed. Add more vinaigrette if desired. Top with fresh parsley.

Storage Tip: Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Farro Health Benefits

Farro is packed with fiber, protein, and essential nutrients like magnesium, iron, and zinc. Its high fiber content supports digestive health and helps keep you full longer. The complex carbohydrates in farro provide sustained energy, while its antioxidants contribute to overall health and wellness.

Farro Facts

• Farro is one of the oldest cultivated grains, dating back over 10,000 years.

• Farro retains its chewy texture even after cooking, making it ideal for salads and grain bowls.

• It’s naturally low in fat and cholesterol-free.

• Farro is an excellent source of plant-based protein, making it great for vegetarians and vegans.

Area 2 Farms for Locals

Your food should be equally accessible and nutritious. Which is where we come in. We’re Area 2 Farms, we grow fresh, organic produce, deliver it to your door weekly, and operate all within 10 miles of you.