Farro is a new grain to most Americans, but it has actually been around for over 2,000 years. Mostly known to be a staple in the ancient Roman diet (and still very popular in Italy), this hearty grain can be used in substitution for any recipe that call for brown rice or wheat berries. Farro is also extremely nutritious and the Hy-Vee dietitian’s pick of the month for January. One cup contains 8 grams of cholesterol-lowering fiber and 7 grams of muscle-building protein and is also a good source of iron.
As a newer grain trending, the most common questions asked about the grain are “Where can I find farro?” and, “How do I cook it?” Lucky for you, Hy-Vee now has its very own line of ancient grains. Your local Hy-Vee carries more than just farro. You can choose to also experiment with black beluga lentils, black barley and red quinoa, just to name a few.
To prepare farro, just place it in a pot with enough water to completely cover the grain. Bring it to a boil, reduce heat to medium-low and let simmer for around 30 minutes. Drain off any excess water and voila! You’ve got farro that is ready to be incorporated into any soup, stew, casserole or salad recipe you have in mind.
Try this delicious salad or side dish recipe below to bring a taste of Italy to your table.
Mediterranean Farro Salad
Serves 5.
All you need
- 1 cup faro
- 3 cups water
- 1/2 cup diced red onion
- 1 cup seeded and diced tomatoes
- 1-1/2 cups seeded and diced cucumber
- 1/4 cup lemon juice
- 2 tbsp olive oil
- 1/2 cup chopped parsley
- 1/2 cup reduced-fat feta cheese
All you do
- Rinse farro under cold water and place in a pot with 3 cups of water or stock. Bring to a boil, reduce heat to medium-low and simmer for 30 minutes. Drain off any excess liquid. Let farro cool to room temperature.
- When cool, toss farro with onion, tomatoes, cucumber, lemon juice, olive oil, parsley and feta. Serve chilled or at room temperature.
Nutrition facts per serving: 215 calories, 8g fat, 2g saturated fat, 4mg cholesterol, 140mg sodium, 31g carbohydrate, 6g fiber, 8g protein.
Source: adapted from Bob’s Red Mill.
Farro with Pistachios and Herbs
Serves 10 (about 2/3 cup each).
All you need
- 2 cups Hy-Vee faro
- 4 cups water
- 1 tsp kosher salt, divided
- 2 tbsp plus 1/2 tsp Hy-Vee Select extra-virgin olive oil, divided
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 4 ounces salted, shelled pistachios (about 1 cup), toasted and chopped
- 1/2 tsp freshly ground Hy-Vee pepper, divided
- 1/2 cup chopped fresh parsley
All you do
- Combine farro, water and ¾ teaspoon salt in a large heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes.
- Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring, until translucent, 4 to 6 minutes. Remove from heat.
- Combine pistachios, the remaining 1/2 teaspoon oil and 1/4 teaspoon pepper in a large bowl; toss to combine.
- Drain the farro and add to the bowl along with the onion mixture and parsley. Season with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Toss to combine.
Nutrition facts per serving: 220 calories, 9g fat, 1g saturated fat, 0mg cholesterol, 163mg sodium, 31g carbohydrate, 5g fiber, 8g protein.
Source: adapted from Eating Well, Inc.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
