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How to Cook Farro

how to cook farro

 

Farro is a grain that has been gaining a lot of popularity. And why not? This grain is rich in nutrients and is perfectly healthy and delicious. Keep reading if you want to learn how to cook farro.

What is farro?

Farro is a whole grain whose consumption can be dated back to 20,000 years in Mesopotamia. This grain has been widely used in European countries, especially Italy, since ancient times. However, it wasn’t until recently that this gain came to light for the rest of the world. It is widely known for its fantastic health benefits and affordable price. Today, many people, especially vegans, have included farro in their diet. It is known for its nutty flavor and has a chewy texture depending on how much time you cook it. It is a whole-wheat grain that looks almost like barley. You can use farro in making risotto, stews, casseroles, soups, or in salad.

Health benefits of farro

Farro is loaded with nutrients, minerals, vitamins, and antioxidants. As a result, it offers several health benefits; here are some of the benefits you get by adding farro to your diet:

  • Farro is high in fiber. As a result, it improves your digestive system, regulates sugar levels in the blood, and lowers the chances of heart diseases.
  • It is rich in several antioxidants like selenium, carotenoids, polyphenols, etc. Thus it protects the body against several chronic diseases like cancer etc.
  • Farro is an excellent source of plant-based protein.
  • It is low in calories and aids in weight loss and weight management.
  • It is high in zinc and strengthens the immune system of the body.
  • Farro is also rich in Magnesium and is beneficial for strong bones, muscles, nerves, etc.

Do you need to soak farro before cooking?

Soaking farro before cooking isn’t necessary at all. If you cook farro just by rinsing it, it will take about 30 to 40 minutes to cook it. However, if you soak farro for about 6 to 8 hours before cooking, you can reduce the cooking time to 20 minutes. Soaking also releases enzymes which makes them easily digestible and prevents bloating.

Ways to cook farro

There are so many ways you can cook farro. Here are some of the easiest ways of cooking farro:

  • Stovetop: There are two ways to cook farro on the stovetop. First, you can add it to boiling water and let it simmer until it’s cooked through. Drain the water and use the farro. Secondly, you can add enough water so that you don’t have to drain it. This method is just like cooking rice. Add water or stock, and season it with salt. Let it cook until all the water evaporates and the farro is ready. Fluff it up using a fork, and that’s it.
  • Oven: You can cook farro in an oven as well. Add rinsed farro in a pot that has a tight lid. Pour boiling water on top, seal the lid and place the pot in a preheated oven for about 45 minutes at 350 degrees Fahrenheit.
  • Slow cooker: Using a slow cooker is a super-easy way to cook farro.  Add farro to water and leave it to cook for 2 to 4 hours at low temperature until cooked through.
  • Instant pot: An instant pot is a fantastic kitchen appliance. It is almost like a pressure cooker where you can cook anything in less time. If you are in a hurry or are simply impatient, you can cook farro in about 10 minutes by using an instant pot. Add water and farro to the instant pot. Seal the lid, set the time for 7 to 10 minutes at high, and let it cook. Quick-release the pressure and fluff up the farro using a fork.

How to store cooked farro

Once the cooked farro reaches room temperature, place it in an airtight container and refrigerate for up to five days. You can also freeze cooked farro. Spread the cooked farro on a baking tray and let it cool down. Then place the baking tray in the freezer and flash freeze it for 2 to 3 hours. Once done, transfer it to an airtight container and freeze for up to 3 months. This way, the farro grains will be separate and even, and you can take out as much frozen farro as you want. Otherwise, the frozen farro will turn into a big messy lump.

How to cook farro salad

  • Preparation time: 5 minutes
  • Cooking time: 35 minutes
  • Total time: 40 minutes
  • Servings: 2

Ingredients

  • ½ cup farro, uncooked and rinsed

For the Dressing:

  • ½ tbsp extra-virgin olive oil
  • ¼ tbsp lemon juice, more to taste
  • ¼ tbsp fresh thyme leaves
  • 1 clove garlic, grated
  • ¼ teaspoon Dijon mustard
  • ¼ cup fresh parsley, chopped
  • red pepper flakes, to taste
  • black pepper, to taste
  • salt, to taste

Preparation

  1. Rinse farro two to three times with cold water. Set it aside.
  2. Pour about 3 cups of water into a saucepan and place it on medium heat.
  3. Once the water starts to boil, add the rinsed farro.
  4. Reduce the heat, and let the water simmer for about 30 to 35 minutes until the farro is semi-pearled. For whole farro, cook it for about 40 minutes.
  5. Drain the farro using a strainer, rinse it with cold water and place it on a large plate. Spread it in a layer and let it dry for about 20 minutes.
  6. Meanwhile, in a mixing bowl, or mason jar, add lemon juice, olive oil, minced garlic, thyme, Dijon mustard, chili flakes, salt, and black pepper. Mix well or seal the jar and shake it until everything is well combined.
  7. Add dried farro to a large salad bowl and pour the dressing on top. Add chopped fresh parsley and toss so that everything is well combined.
  8. Serve.

Farro Salad

Prep Time 5 mins
Cook Time 35 mins
Servings 2 people

Ingredients
  

  • ½ cup farro uncooked and rinsed
  • ½ tbsp extra-virgin olive oil
  • ¼ tbsp lemon juice more to taste
  • ¼ tbsp fresh thyme leaves
  • 1 clove garlic grated
  • ¼ teaspoon Dijon mustard
  • ¼ cup fresh parsley chopped
  • red pepper flakes to taste
  • black pepper to taste
  • salt to taste

Instructions
 

  • Rinse farro two to three times with cold water. Set it aside.
  • Pour about 3 cups of water into a saucepan and place it on medium heat.
  • Once the water starts to boil, add the rinsed farro.
  • Reduce the heat, and let the water simmer for about 30 to 35 minutes until the farro is semi-pearled. For whole farro, cook it for about 40 minutes.
  • Drain the farro using a strainer, rinse it with cold water and place it on a large plate. Spread it in a layer and let it dry for about 20 minutes.
  • Meanwhile, in a mixing bowl, or mason jar, add lemon juice, olive oil, minced garlic, thyme, Dijon mustard, chili flakes, salt, and black pepper. Mix well or seal the jar and shake it until everything is well combined.
  • Add dried farro to a large salad bowl and pour the dressing on top. Add chopped fresh parsley and toss so that everything is well combined.
  • Serve.

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