Farro

Farro is an ancient, nutrient-rich whole grain widely used in Mediterranean and Middle Eastern cooking . It comes from specific species of wheat and is prized for its hearty, chewy texture and rich, nutty flavor. Farro is highly versatile and serves as a great, fiber-packed alternative to rice or quinoa in salads, soups, and risottos.

In English, farro is most commonly known as emmer. The term farro is actually Italian and is used as an umbrella term for three ancient varieties of hulled wheat: emmer (the most common type sold in stores), spelt, and einkorn.

If you are looking to buy it at a local supermarket, you will often find it simply labeled "farro," but you can also look for these English translations:

• Emmer: Known in Italy as farro medio.
• Spelt: Known in Italy as farro grande.
• Einkorn: Known in Italy as farro piccolo.

The story of ancient grains begins thousands of years ago when early agricultural societies began domesticating wild grasses. Evidence suggests that hunter-gatherers first harvested wild relatives of these grains before selecting for traits like non-shattering heads (where seeds remain attached to the plant) and ease of threshing. Over time, such traits became genetically fixed in cultivated varieties.

Einkorn, one of the earliest domesticated wheat species, was grown in the Fertile Crescent over 10,000 years ago and likely represents one of the first steps in the agricultural revolution. Emmer followed closely and became a staple in ancient Egypt and Mesopotamia. Spelt, a more recent hybridization between emmer and goatgrass, became widespread in Europe during the Bronze Age and was a common grain until it was gradually displaced by modern bread wheat.

Key Ways Italians Prepare and Enjoy Farro:

In Italy, farro is a culinary staple—especially in central regions like Tuscany. It is most commonly boiled in salted water like pasta and eaten warm as a soup (zuppa di farro), simmered with broth like risotto (farrotto), or served cold in refreshing summer salads tossed with olive oil, tomatoes, and herbs.

To prepare it, simply boil rinsed farro in salted water or broth for 15–20 minutes until tender but still al dente . Drain excess liquid.

Zuppa di Farro (Soups): The most classic preparation, particularly in Lucca, Tuscany. Whole or semi-pearled farro is simmered with hearty vegetables like carrots, celery, and onions, along with beans (like cannellini), tomatoes, and a drizzle of local extra virgin olive oil.

Farro Salads (Insalata di Farro): A summertime favorite where cooked, cooled farro serves as a nutrient-dense, nutty alternative to pasta. It is typically tossed with chopped fresh tomatoes, buffalo mozzarella, black or Castelvetrano olives, basil, and a simple vinaigrette.

Farrotto (Risotto): Instead of Arborio or Carnaroli rice, farro is toasted in oil and gently simmered with ladlefuls of hot broth until tender. It retains a chewy bite and pairs exceptionally well with earthy ingredients like mushrooms, parmesan, and fresh herbs.

Side Dish (Contorno): Simply boiled and dressed with high-quality extra virgin olive oil, salt, and pepper, farro is often served as a healthy, complex carbohydrate alongside roasted meats or fish.

Baking and Desserts: In some Italian regions, like Umbria and parts of Tuscany, the flour is used to make rustic breads and cakes, or boiled grains are blended into traditional festive sweets and frittelle.