What is Farro you ask?
Farro is a protein and fiber-packed whole grain that has ancient roots. It’s super rich in nutrients, minerals, and antioxidants. People typically think of it a side dish for chicken, beef or fish but lately I’ve been eating it as a warm cereal instead of oatmeal.
There are a few types of Farro and each had a unique taste and different cook time.
Pearled Farro is the one what you’ll find in most grocery stores, although It doesn’t have as much flavor as other varieties, it has the shortest cook time.
Semi-pearled Farro is the best of both worlds with half of the grain intact and a reduced cook time.
Whole farro: This version has the most nutrients per serving since the grain is still intact and therefore also has the and strongest flavor. Even after soaking the grains overnight, whole farro typically takes at least 30 minutes to cook.
So what’s the nutritional value of Farro?…here’s the breakdown. While it is a carb it’s a carb that is good for you and offers numerous health benefits.
Serving size: 1/4 cup of dry farro
- 200 calories
- 1.5g total fat
- 0g saturated fat
- 0mg cholesterol
- 0mg sodium
- 37g carbohydrates
- 7g fiber
- 0g sugar
- 7g protein
Farro is similar in nutrient profile to quinoa yet it’s higher in plant-based protein than rice. The nutty flavor makes it great for any time of day and can work well with lost of different flavors. It will keep you full thanks to fiber, antioxidants, and minerals like iron, magnesium, and zinc.
Eating 100% whole grains like farro, helps reduce the risk of heart disease and diabetes. If you have issues with bloating, a serving of mineral-rich grains will help de-puff your body since they counter-balance salt. They also gives your immune system a boost by improving the strength of the immune-protecting bacteria that already live within your GI tract.
It’s super easy to cook and can keep in your fridge for a week or so. All you have to do is reheat for a few minutes or eat it cold or even at room temperature.
Be sure to soak for at least 30 minutes before cooking. If you’re planning ahead and want to shorten the total cook time, soak overnight.
Cook 1 cup farro in 3 cups of water. Bring to a boil and cook uncovered for 30 minutes.
For breakfast add your favorite berries, nuts, seeds, bananas whatever you like. Add some almond or coconut milk to make it more like a warm cereal, and a tsp of maple syrup or your favorite sweetener and enjoy!