Farro is not one precisely defined plant, but a name used in Italy for a group of ancient wheats that for centuries constituted the basis of local agriculture. In practice, this name covers einkorn, spelled and emmer, with the latter, also known as emmer, clearly dominating in trade and cuisine. Farro cultivation has been preserved primarily in mountain and foothill regions, where intensive agricultural production developed slower than in the lowlands, and traditional varieties have not been completely replaced by modern wheats.
One of the most famous examples is Farro della Garfagnana, a geographically protected product made from Triticum dicoccum emmer, which is considered a raw material of stable quality and a distinct flavor profile. Farro grain is darker in color than white riceafter cooking, it retains its compact structure and elasticity, and the taste is clearly grainy, with a delicate nutty note.
The longevity of farro is due to the fact that emmer and einkorn were among the first grains domesticated by humans, already in the Fertile Crescentwhere agriculture developed several thousand years before the appearance of modern varieties of wheat. Farro has never completely disappeared from Italian cuisine, as it has remained an ingredient of everyday, simple dishes for centuries, especially soups and stews.
In recent years, its popularity has been growing significantly, which is related to the interest in products that are less processed and have a more distinct taste than white rice. On the Polish market, farro is available in health food stores, delicatessens serving Mediterranean cuisine and online. Prices depend on the degree of processing and certification, but are the most common 500 gram packages ranging from approximately PLN 15 to PLN 26.
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Assessment of the nutritional value of farro requires distinguishing the dry grain from the cooked product, because during this process a significant part of the mass becomes water. In the dry version, farro usually delivers from about 330 to 375 kcal in 100 gramswhich is typical for whole grains. After cooking, the caloric value drops significantly and in 100 grams of the finished product it is on average about 120-130 kcal, which is similar to that of rice or groats. At the same time, such a portion contains about 5-6 grams of vegetable protein and about 4 grams of fiber, which promotes a longer feeling of satiety and slower release of energy from carbohydrates.
Compared to purified grain products, farro also stands out due to its content minerals. A typical 200-gram lunch portion contains 95-100 mg of magnesium, nearly 290 mg of phosphorus, about 3 mg of iron, 2-2.5 mg of zinc and about 2 mg of manganese. This set of elements supports the proper functioning of muscles and the nervous system, participates in the production of cellular energy and influences the formation of red blood cells and maintaining proper bone density. This profile is complemented by a high fiber content, including soluble fractions, which help stabilize blood glucose levels and help maintain normal cholesterol levels.
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The method of preparing farro largely depends on the degree of its processing, so at the purchase stage it is worth checking whether it is the pearl version or the grain preserved in a more natural form. Pearl farro, known as perlato or semi perlato, cooks relatively quickly and we don’t have to soak it first. The most common ratio is one part of grain to about three parts of water or broth, and the cooking time ranges from 15 to 25 minutes. In the case of whole grain farro, with more casing, the process is longer and more similar to cooking coarse groats, because the processing time may extend to approximately 30-45 minutes.
After cooking, this grain works well in the kitchen as a substitute for rice or groats – it offers a more noticeable texture, which tolerates combining better with other ingredients. This makes it particularly good in salads, including those prepared in advance, because it does not lose its firmness even after several hours. In Italian cuisine, farro has been used in thick vegetable and legume soups for years, and one of the most recognizable dishes is farrotto, a dish prepared similarly to risotto, with the addition of liquid in stages and intensive mixing. At home, farro can be combined with roasted vegetables and olive oil, mixed with lentils or chickpeas, served as a base for meat or vegetable sauces, and also used for thickening soups and stews.
Source: Terazgotuje.pl
