Faro is a delicious and versatile ancient grain that is an excellent addition to salads, soups and grain bowls. Follow these simple steps to cook the perfect farro on the stovetop every time.
Farro (pronounced “FAR-oh”) has been cultivated in the Mediterranean and Middle East for thousands of years.
Farro is part of the wheat family but is a whole grain, meaning it hasn’t been hybridized or genetically engineered like modern wheat varieties.
This makes farro a healthier alternative to refined grains that have been stripped of their nutrient-dense bran and germ.
Farro is versatile and easy to prepare, making it a popular ingredient for home cooks and professional chefs alike.
It has an earthy and nutty flavor and a pleasantly chewy texture.
It’s a fun change from brown rice and can be used in many of the same ways.
Boil farro and serve as a side dish or use it as a base for hearty and healthy meals (like Summer Strawberry Farro Salad and Italian Farro Salad).
Health Benefits of Farro
In addition to its delicious taste and cooking versatility, farro also offers a number of health benefits. Here are some reasons why you should add farro to your diet.
- Rich in nutrients. Farro is a good source of several important nutrients, including protein, fiber, vitamins B and E, and minerals like iron, zinc, and magnesium.
- Good for digestion. Farro is high in fiber, which is important for the health and functioning of the digestive system. Fiber may also help lower cholesterol and promote satiety.
- heart healthy. Farro is a good source of complex carbohydrates, which may help regulate blood sugar levels and reduce the risk of heart disease. The magnesium in farro has been shown to help lower blood pressure.*
- gluten friendly. While farro is a type of wheat, it is an ancient grain that contains less gluten than modern wheats. This makes it a good option for people with a mild gluten intolerance who can tolerate small amounts of gluten in their diet.
Types of farro
There are three main types of farro: whole, nacreous, and semi-nacreous. Each variety is processed differently, affecting nutritional value, cooking time and texture.
- Whole Farro. The least processed form of Farro. Whole grain consists of the entire grain, including the bran, germ, and endosperm. Whole farro takes longer to cook than other types of farro, but is the most nutritious and has the highest fiber content. Cooking a whole farro takes about 30-40 minutes.
- Semi-pearl colored farro. Semi-pearlized farro has been polished to remove some of the bran and germ. Pearlescent farro has lower fiber content, a slightly lighter texture and nuttier flavor, and has a shorter cooking time than whole farro.
- Pearlescent farro. Pearl farro has been processed to remove most of the bran and some of the germ, leaving only the starchy endosperm. Pearlescent farro has a slightly lighter texture and faster cooking time than whole farro, but it also has a lower fiber content. Pearlescent farro takes 15-20 minutes to cook.
Should I soak my farro?
Soaking farro isn’t necessary, but it can help reduce cooking time and some say it improves the texture of the cooked grain.
Others also say that soaking the farro can also help make it more digestible by breaking down some of the complex carbohydrates and proteins that can be difficult to digest.
- If using whole farro, you can soak it for a few hours or overnight. Place farro in a bowl or saucepan and add enough water to cover the grain, then cover with a lid. Refrigerate and soak for a few hours or overnight before cooking.
- Note that if you soak farro, it only needs to simmer for 10-15 minutes.
- Pearl and semi-pearl farro have already had some of their outer layers removed, allowing them to cook faster and absorb liquid more easily, so they don’t necessarily need to be soaked.
How to make Farro on the stove
The ingredients
- Faro. Whole, pearl or semi-pearl Farro. Choose your favorite or the most accessible variety of farro, but cooking times may vary. The most common I buy is Bob’s Red Mill Farro.
- Water. The ratio of rice to farro is crucial.
The directions
- Rinse the farro. Use a fine mesh strainer and rinse until the water runs clear.
- Boil the water and then add the farro. Make sure your pot can hold the farro and water without boiling over.
- Cover and let simmer. Cook farro until pleasantly chewy (15-20 minutes for pearlescent farro, 20-30 for semi-pearlized farro, or 40 for whole farro). The farro will be al dente.
- Drain and fluff with a fork. Garnish with fresh herbs if you like. ENJOY!
storage tips
- To store. Allow the farro to cool before storing in an airtight container. Store cooked farro in the refrigerator for up to 5 days.
- To warm up. In a microwave-safe bowl, add the farro and a small amount of water or broth (or an ice cube!) and microwave until reheated, 1-2 minutes.
- Freeze. Freeze cooked, chilled farro in a freezer-safe storage container for up to 3-6 months. Thaw overnight in the refrigerator before reheating.
Ways to use Farro
Meal prep tip
Farro is a good grain to have on hand for meal prep! Double the recipe earlier in the week for a large batch and a quick way to add a nutritious grain to your meals.
Farro tips and tricks
- Wash. This will remove any residue and give the farro a better final texture as it cooks.
- Pay attention to your Farro type. Depending on which type of farro you choose (whole, nacreous, or semi-nacreous) and whether or not you soak the farro, the cooking time will vary, but the general method applies to all varieties.
- Consider toasting. Toasting farro is an optional step, but adds extra flavor if you want to maximize your farro experience.
- season. Adding a few pinches of kosher salt to farro as it cooks will enhance its flavor.
- 4 cups of water
- 1 Cup uncooked farro whole, nacreous or semi-nacreous
- Chopped fresh coriander Parsley or herbs of your choice (optional)
Optional step:
-
If using whole farro, you can soak it for a few hours/overnight. Place farro in a bowl/pot and add enough water to cover the grain, then cover with a lid. Refrigerate and soak for a few hours or overnight before cooking.
-
Cook as above, but this method only requires 10-15 minutes of simmering.
- TO STORE: Allow the farro to cool before storing in an airtight container. Store cooked farro in the refrigerator for up to 5 days.
- TO WARM UP: In a microwave-safe bowl, add the farro and a small amount of water or broth (or an ice cube!) and microwave until reheated, 1-2 minutes.
- FREEZE: Freeze cooked, chilled farro in a freezer-safe storage container for up to 3-6 months. Thaw overnight in the refrigerator before reheating.
Portion: 1 cup cookedCalories: 235kcalCarbohydrates: 52GProtein: 7GFat: 1GSaturated Fatty Acids: 0.2GPolyunsaturated fat: 0.4GMonounsaturated fatty acids: 0.1GPotassium: 187mgFiber: 10GSugar: 1GVitamin A: 15IUCalcium: 29mgIron: 2mg
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frequently asked Questions
One cup of uncooked farro makes about 3 cups of cooked farro.
Farro should not be completely soft. You want it to be comfortably chewy and have an al dente-like consistency.
Farro needs to be flushed. Rinsing farro will help remove buildup, dirt, and contaminants. Farro is often sold in bulk and can be stored for long periods of time, increasing the likelihood that it will come into contact with dust or other contaminants. Rinsing the farro also helps remove excess starch and residue from the surface of the grains, which can help improve the texture and flavor of the cooked farro.
Rinsing the farro can also help reduce cooking time and ensure the grains cook evenly. By rinsing the farro before cooking, you moisturize the grains and prepare them for the cooking process, which can help improve the end result.
Farro soaking is optional. You can achieve a delicious result even without soaking. The main reason for soaking farro is to reduce cooking time (this is especially true for whole farro).
Farro is pronounced FAH-roh with the emphasis on the first syllable.
Farro is a term that refers to three types of ancient hulled wheat: einkorn, emmer, and spelt.
Hulled wheat means the grains have a tough outer layer that protects them from pests and diseases. However, this layer also complicates the processing of the grains. This layer must be removed before the grains can be ground into flour or cooked as whole grains.
*See healthline.com for farro health benefits.