How to Cook Farro

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Learn how to cook farro and add this very ancient grain into your totally modern diet. Farro is a protein-rich food perfect for vegans, is so tasty in any type of grain bowl, and works well as a make-ahead component of meal prep. Don’t be intimidated by cooking farro. It’s as easy as cooking pasta or rice and will usually come with package cooking instructions.

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Farro is showing up in all kinds of recipes and menus, because of its nutritional punch and versatility for omnivores, the gluten-sensitive and vegans.

what is farro?

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Farro (sometimes called emmer) is a whole grain wheat that has a high amount of protein and high amount of fiber. It looks a little like brown rice but has a more assertive, nutty flavor and a firm bite. It also looks like barley, and is often interchangeable in recipes.

types of farro

There are three different types of farro. Their labels – pearled, semi-pearled, or plain farro – indicate whether or not the grain has been stripped (pearled) of its outer layer of bran. Butthe best indicator of the type may be the cooking time.

Pearled farro, used here, has all the bran removed and cooks the fastest (10 minutes to 20 minutes.) Even without its outer layer, farro still retains a lot of its nutrition.
Semi-Pearled has some of the bran removed. Cooking times vary but are usually around 30 minutes.
Whole grain Farro or just Farro means the bran is intact. It may take up to an hour to cook, so I recommend soaking it before cooking.

WHY learn to cook farro

This grain brings all the nutrition. Farro comes loaded with fiber – 25% of a day’s requirement in just ¼ cup. It’s high in protein and low in fat
It works for some with gluten issues. The gluten in farro is of a simpler type than the modern wheat found in bread and pasta and is tolerated by some gluten-sensitive people.
It adds interest to recipes. A full flavor and nice texture make farro a versatile ingredient. In salads, farro is a solid-feeling grain, it makes a filling side, and is the main ingredient in baked dishes, risottos, or even as a breakfast grain.

HOW TO cook farro – step-by-step

First, measure out your farro. Pick out any obvious odd bits or small pebbles.
Using a fine-mesh sieve, rinse farro under cold water. Swish around until the water runs clear.
After bringing a small saucepan of heavily salted water to boil over medium heat, add the farro.
Bring to a boil again, then reduce the heat to medium-low, and then cover the saucepan.
Stir the farro every few minutes until tender. The cooked grain will still have a slight chew to it, similar to al dente pasta
When done, drain the pasta but do not rinse. Allow to cool if using in a salad or enjoy it warm with a protein or vegetable of choice.

TIPS FOR cooking farro

Pay attention to the type of farro you buy. This recipe is for pearled farro. For other varieties, cooking time will be longer. Try to read the back of the package or any labeling on bulk shelves to help you determine the cooking time if needed.
Add aromatics or stock. Simmer in with aromatics like bay leaves or garlic, or vegetable or chicken stock for boasted flavor or added protein.
Presoak for even quicker cooking. Like dried beans, whole wheat farro can benefit from an overnight soak in cold water prior to cooking. Even the pearled type here can benefit from 30 minutes of soaking.
Taste for doneness. Farro does not expand as much as rice or pasta when cooked. Tasting is a better indication of doneness. Farro should be tender but with some tooth still to it.
Add salt. Unless dietary restrictions prevent it, do not stint on the salt at the beginning of cooking. This seasons the farro as it cooks, which is more effective than salting at the end.

recipes to make with farro

Farro Butternut Squash Grain Bowl
Farro Chickpea Bowl
Mediterranean Hummus Bowl
Roasted Acorn Squash

HOW TO REHEAT & STORE farro

First, if farro is destined for a salad, spoon the hot farro onto a sheet pan to cool and dry out for an hour or so before storing in a tightly lidded container.

For farro destined for a side dish, store in a tightly lidded container in the fridge. You can reheat in the microwave or stove using some water or broth to moisten.

HOW LONG WILL farro LAST IN THE FRIDGE?

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In a tightly lidded container, farro is good for four days in the refrigerator.

CAN I FREEZE farro?

Uncooked farro will last for a year in the freezer. Cooked farro can be stored in sealed containers for up to three months. Let defrost overnight in the fridge and then reheat as above.

FREQUENTLY ASKED QUESTIONS

Cooking farro is an easy technique that’s similar to cooking pasta. Essentially you’ll cover the farro in salted boiling water and drain out any excess water after cooking. So, it’s hard to mess up cooking this ancient grain. I hope this tutorial will help you cook farro perfectly every time!