Farro, an ancient grain with a rich history, has gained popularity in modern cuisine for its versatility and nutritional benefits. This hearty wheat variety offers a nutty flavor and pleasantly chewy texture that pairs well with a wide range of ingredients. Farro is an excellent source of fiber, protein, and various vitamins and minerals, making it a nutritious base for satisfying meals.
Home cooks and professional chefs alike have embraced farro as a nutritious alternative to rice and other grains. Its adaptability allows it to shine in both warm and cold dishes, from salads and soups to grain bowls and side dishes. The following collection of recipes showcases the diverse ways farro can be incorporated into delicious and filling meals.
1) Farro Risotto with Mushrooms
Farro risotto, or “farrotto,” offers a hearty twist on traditional risotto. This dish combines the nutty flavor of farro with the earthy richness of mushrooms.
To prepare, toast the farro briefly to enhance its flavor. Sauté mushrooms separately until browned, then set aside. In the same pan, cook onions and garlic until softened.
Add the farro to the pan and gradually incorporate warm broth, stirring frequently. This process allows the farro to release its starches, creating a creamy texture.
As the farro cooks, it absorbs the broth and becomes tender. Near the end of cooking, reintroduce the mushrooms to the pan. Fresh herbs like thyme complement the flavors nicely.
Finish the dish with a pat of butter and grated Parmesan cheese for added richness. The result is a satisfying, nutritious meal that showcases the unique textures of farro and mushrooms.
This farrotto can be customized with different mushroom varieties or additional vegetables. It serves well as a main course or as a side dish to roasted meats or fish.
2) Mediterranean Farro Salad
Mediterranean Farro Salad combines hearty farro with vibrant vegetables and bold flavors. This versatile dish can be served warm or cold, making it perfect for any season.
To prepare, cook farro in salted water until tender yet chewy. Rinse with cold water and drain thoroughly.
Mix the cooled farro with chopped red bell peppers, cucumbers, and cherry tomatoes. Add Kalamata olives for a briny kick and crumbled feta cheese for creaminess.
Fresh herbs like parsley and mint brighten the salad. A simple dressing of lemon juice, olive oil, and minced garlic ties all the flavors together.
For added protein, include chickpeas or grilled chicken. Peppery arugula can be mixed in for extra greens and flavor complexity.
This salad is not only delicious but also nutritious. Farro provides fiber and protein, while the vegetables offer various vitamins and minerals.
Mediterranean Farro Salad is ideal for meal prep. It keeps well in the refrigerator for several days, with flavors improving over time.
3) Farro and Roasted Vegetable Soup
Farro and roasted vegetable soup combines hearty grains with flavorful oven-roasted vegetables for a satisfying meal. This nutritious soup features tender farro simmered in a savory broth alongside a medley of roasted carrots, celery, onions, and tomatoes.
Roasting the vegetables beforehand enhances their natural sweetness and adds depth to the soup. The farro absorbs the rich flavors as it cooks, creating a comforting texture and nutty taste.
This versatile soup can be customized with different seasonal vegetables or beans for added protein. A sprinkle of Parmesan cheese and fresh herbs like basil or parsley provide the perfect finishing touch.
Farro and roasted vegetable soup is an excellent choice for meal prep, as its flavors improve over time. It can be stored in the refrigerator for quick weeknight dinners or frozen for future use.
This nourishing soup offers a balanced combination of complex carbohydrates, fiber, and vitamins. It’s a wholesome option for those seeking a filling yet healthy meal.
4) Farro and Black Bean Chili
Farro and black bean chili offers a hearty, satisfying twist on traditional chili recipes. This dish combines the nutty texture of farro with the creamy richness of black beans, creating a delicious and filling meal.
The preparation typically begins by sautéing onions, carrots, and celery in olive oil. These aromatic vegetables form a flavorful base for the chili.
Farro is then added to the pot, allowing it to toast slightly and absorb the flavors of the vegetables. Garlic is often included for an extra layer of depth.
Black beans, diced tomatoes, and vegetable broth are stirred in next. The mixture simmers until the farro is tender and the flavors have melded together.
Spices like chili powder and cumin are essential for achieving that classic chili taste. Some recipes incorporate additional ingredients such as bell peppers or Swiss chard for added nutrition and color.
This chili can be prepared on the stovetop or in a slow cooker for convenience. It’s often topped with shredded cheese, sour cream, or fresh herbs before serving.
5) Farro and Kale Salad with Lemon Tahini Dressing
This vibrant salad combines the nutty flavor of farro with the earthy crunch of kale and a zesty lemon tahini dressing. The hearty grains provide a satisfying base, while the kale adds a nutritious boost.
To prepare, cook the farro until tender and let it cool. Massage the kale leaves to soften them and enhance their flavor. Combine the farro and kale in a large bowl.
For the dressing, whisk together tahini, lemon juice, garlic, and a touch of olive oil. This creamy, tangy sauce complements the robust ingredients perfectly. Drizzle it over the salad and toss to coat evenly.
Add roasted sweet potatoes for a touch of sweetness and extra nutrition. Their soft texture contrasts nicely with the chewy farro and crisp kale. For additional Mediterranean flair, include diced cucumber, cherry tomatoes, and crumbled feta cheese.
This farro and kale salad makes an excellent light lunch or dinner. It can be prepared in advance, allowing the flavors to meld together. The dish is both refreshing and filling, offering a balanced meal in a bowl.
6) Farro-Stuffed Bell Peppers
Farro-stuffed bell peppers offer a nutritious and flavorful twist on a classic dish. This Italian-inspired recipe combines the nutty taste of farro with colorful bell peppers for a satisfying meal.
The preparation begins by cooking farro until tender. Meanwhile, bell peppers are halved and prepared for stuffing. A mixture of farro, vegetables, and cheese forms the hearty filling.
Common ingredients include zucchini, kale, onions, and Parmesan cheese. Some recipes incorporate ground beef for added protein. Seasonings like salt, pepper, and herbs enhance the flavors.
The stuffed peppers are typically baked in a 375°F oven. A drizzle of olive oil and a splash of water in the baking dish help keep the peppers moist during cooking.
This versatile dish can be adapted for vegetarian diets by omitting meat and using plant-based cheese alternatives. For a protein boost, grilled chicken or shrimp can be added to the farro mixture.
Farro-stuffed peppers make an excellent make-ahead meal. They can be prepared in advance and reheated when ready to serve, making them ideal for busy weeknights or meal prep.
7) Farro Pilaf with Sweet Potatoes
Farro pilaf with sweet potatoes offers a delightful blend of textures and flavors. This hearty dish combines the nutty taste of farro with the natural sweetness of roasted sweet potatoes.
To prepare, start by cooking farro according to package instructions. While the farro cooks, cube and roast sweet potatoes with olive oil, salt, and pepper until tender.
In a large skillet, sauté onions and garlic until fragrant. Add the cooked farro and roasted sweet potatoes, stirring to combine. For added nutrition and color, incorporate chopped kale or spinach.
Season the pilaf with herbs like thyme or rosemary. A splash of vegetable broth can help meld the flavors together. For a protein boost, consider adding cooked chickpeas or toasted nuts.
This versatile dish works well as a satisfying main course or as a side dish. It can be served warm or at room temperature, making it suitable for various occasions.
8) Tomato and Basil Farro Salad
Tomato and Basil Farro Salad combines nutty farro with fresh summer flavors. This dish showcases ripe tomatoes and fragrant basil, creating a light yet satisfying meal.
To prepare, cook farro until al dente, then allow it to cool to room temperature. Chop juicy tomatoes and tear fresh basil leaves.
Mix the cooled farro with the tomatoes and basil. Add a simple dressing of olive oil, balsamic vinegar, and minced garlic. Season with salt and pepper to taste.
For added texture and flavor, include diced cucumbers or sweet onions. Crumbled feta cheese can provide a tangy contrast to the other ingredients.
This salad is versatile and can be served immediately or chilled. It makes an excellent side dish for grilled meats or a standalone light lunch.
The combination of chewy farro, acidic tomatoes, and aromatic basil creates a balanced and refreshing salad. It’s perfect for warm summer days or as a nutritious meal any time of year.
9) Chicken and Farro Stew
Chicken and farro stew combines tender chunks of chicken with the nutty, chewy texture of farro in a comforting, hearty dish. This versatile stew can be prepared on the stovetop or in a slow cooker for convenience.
The base typically includes aromatic vegetables like onions, carrots, and celery. These provide a flavorful foundation for the stew. Mushrooms are often added for an earthy depth of flavor.
Chicken broth forms the liquid component, infusing the dish with savory notes. Some recipes incorporate Dijon mustard and Worcestershire sauce to enhance the overall taste profile.
Fresh herbs such as sage or mint can be used to brighten the flavors. A squeeze of lemon juice adds a touch of acidity that balances the richness of the stew.
As the stew simmers, the farro absorbs the flavorful liquid, becoming tender while retaining a pleasant chewiness. The result is a satisfying, nutrient-dense meal that’s perfect for cold weather.
This stew can be customized with additional vegetables like spinach for extra nutrients. Some variations include grated Parmesan cheese for a creamy, salty finish.
10) Butternut Squash and Farro Bake
This comforting dish combines the nutty flavor of farro with the sweet, creamy texture of butternut squash. The recipe typically calls for cooking farro in chicken stock, which adds depth to the grain’s flavor.
Diced butternut squash is layered on top of the partially cooked farro mixture. The dish is then baked in the oven, allowing the squash to become tender and infuse its flavor into the farro.
Freshly grated Parmesan cheese is sprinkled over the top before the final stage of baking. This creates a golden, slightly crispy crust that contrasts nicely with the soft texture of the farro and squash.
Some variations of this dish include bacon for added richness and flavor. The bacon is typically diced and cooked separately before being incorporated into the bake.
Onions and thyme are common additions that enhance the savory notes of the dish. These ingredients are usually sautéed before being combined with the farro and stock.
11) Farro, Avocado, and Spinach Salad
This refreshing salad combines the nutty taste of farro with creamy avocado and nutritious spinach. The chewy texture of farro contrasts nicely with the smooth avocado and tender spinach leaves.
To prepare, cook farro according to package instructions and let it cool. Toss the cooled farro with fresh spinach leaves and diced ripe avocado.
A simple dressing of lemon juice, olive oil, salt, and pepper enhances the natural flavors of the ingredients. For added protein, consider including chickpeas or grilled chicken.
This salad works well as a light lunch or side dish. It can be prepared in advance, making it ideal for meal prep or picnics. Store the avocado separately and add it just before serving to prevent browning.
For extra crunch and flavor, try adding toasted pine nuts or crumbled feta cheese. Fresh herbs like basil or parsley can also elevate the taste profile of this versatile farro salad.
12) Lemon Herb Farro with Asparagus
This bright and flavorful dish combines nutty farro with fresh asparagus and zesty lemon. The farro provides a hearty base, while the asparagus adds a crisp texture and vibrant color.
To prepare, cook the farro according to package instructions until tender but still chewy. While it cooks, blanch the asparagus spears until crisp-tender.
In a large bowl, toss the cooked farro with olive oil, freshly squeezed lemon juice, and a variety of chopped herbs such as parsley, basil, and mint. The herbs infuse the dish with aromatic flavors.
Add the blanched asparagus to the farro mixture, along with some lemon zest for extra zing. Season with salt and pepper to taste.
This versatile dish can be served warm or at room temperature. It makes an excellent side dish or a light main course. For added protein, consider topping it with grilled chicken or fish.
The combination of nutty farro, tender asparagus, and bright lemon creates a satisfying and refreshing meal that’s perfect for spring or summer dining.
13) Farro and White Bean Soup
Farro and white bean soup is a hearty and comforting dish that combines the nutty flavor of farro with creamy white beans. This Tuscan-inspired soup is perfect for chilly evenings and offers a satisfying blend of textures and flavors.
The soup typically includes a base of sautéed aromatics like onions, garlic, and celery. Carrots and tomatoes are often added for sweetness and acidity. The farro and white beans provide protein and fiber, making the soup both nutritious and filling.
Vegetable or chicken broth forms the liquid base, allowing the flavors to meld as the soup simmers. Some recipes incorporate leafy greens such as kale or spinach for added nutrients and color.
A splash of olive oil and a sprinkle of Parmesan cheese can enhance the soup’s richness. This one-pot meal is relatively quick to prepare, often ready in about 30 minutes of cooking time.
Farro and white bean soup is versatile and can be customized with different vegetables or herbs. It’s an excellent option for meal prep, as the flavors improve over time and the soup freezes well for future meals.
14) Grilled Vegetable and Farro Bowl
Grilled Vegetable and Farro Bowls offer a delicious and nutritious meal option. This dish combines the nutty flavor of farro with a colorful array of grilled vegetables.
Popular choices for grilling include zucchini, yellow squash, eggplant, onions, and bell peppers. These vegetables are typically seasoned with olive oil, salt, and pepper before being placed on the grill.
The farro is cooked separately and serves as the base of the bowl. Once the vegetables are grilled to perfection, they are chopped into bite-sized pieces and arranged on top of the farro.
For added flavor and protein, the bowl can be topped with hummus, feta cheese, and kalamata olives. A yogurt-based dressing with garlic, cucumber, lemon juice, and fresh herbs like mint and dill complements the grilled vegetables nicely.
This versatile dish can be customized based on personal preferences and seasonal produce availability. It’s an excellent choice for those seeking a hearty, plant-based meal that’s full of flavor and texture.
15) Farro with Roasted Cauliflower and Green Salsa
This dish combines nutty farro with caramelized roasted cauliflower and a zesty green salsa. The farro provides a hearty base, while the cauliflower adds a satisfying crunch and depth of flavor.
To prepare, cook the farro according to package instructions until tender. Meanwhile, roast cauliflower florets in a 425°F oven for 25-35 minutes, tossing halfway through for even browning.
The green salsa brings brightness to the dish. It typically includes herbs like cilantro or parsley, blended with garlic, lime juice, and olive oil. Some variations incorporate jalapeño for added heat.
Once the components are ready, toss the warm farro with the roasted cauliflower. Drizzle the green salsa over the top and gently mix. This creates a harmonious blend of textures and flavors.
This meal offers a balance of nutrients. Farro provides complex carbohydrates and protein, while cauliflower adds fiber and vitamins. The green salsa contributes fresh, raw elements to round out the dish.
Nutritional Benefits of Farro
Farro offers several important nutritional advantages. This ancient grain provides a wealth of essential nutrients that contribute to a balanced diet and overall health.
Rich in Fiber
Farro contains high levels of dietary fiber, with about 8 grams per cup of cooked grain. This fiber content supports digestive health and promotes feelings of fullness.
Fiber in farro can help regulate blood sugar levels by slowing the absorption of carbohydrates. This makes it a smart choice for those managing diabetes or watching their blood glucose.
The insoluble fiber in farro aids in maintaining regular bowel movements and may reduce the risk of digestive issues. Additionally, a high-fiber diet is associated with lower risks of heart disease and certain cancers.
Packed with Protein
Farro stands out among grains for its protein content, offering about 8 grams per cooked cup. This makes it an excellent option for vegetarians and vegans seeking plant-based protein sources.
The protein in farro is complete, containing all nine essential amino acids the body needs. This is rare for plant proteins and enhances farro’s nutritional value.
Protein helps build and repair tissues, supports immune function, and contributes to feelings of satiety. Including farro in meals can help meet daily protein requirements while providing sustained energy throughout the day.
Cooking Techniques for Farro
Farro can be prepared using different methods to achieve the perfect texture and flavor. The cooking time and water ratios may vary depending on whether the farro is whole, semi-pearled, or pearled.
Boiling Method
To boil farro, start by rinsing it thoroughly under cold water. Use a ratio of 3 parts water to 1 part farro. Bring the water to a boil in a pot, then add the farro and reduce heat to a simmer.
Cooking times vary based on the type of farro:
- Whole farro: 35-40 minutes
- Semi-pearled farro: 25-30 minutes
- Pearled farro: 15-20 minutes
Stir occasionally and test for doneness. The farro should be tender but still slightly chewy. Drain any excess water and fluff with a fork before serving.
Using a Rice Cooker
A rice cooker offers a convenient hands-off method for cooking farro. Add rinsed farro and water to the rice cooker using the same 3:1 water-to-farro ratio.
Set the rice cooker to the “brown rice” setting if available, or use the standard setting. The cooking time will be similar to the boiling method, but may vary slightly depending on your specific rice cooker model.
Once the cycle is complete, let the farro rest in the cooker for 5-10 minutes before fluffing and serving. This method works well for all types of farro, producing consistently cooked grains.