Coconut Mango Breakfast Farro Recipe (2024)

FAQs

Does farro need to be soaked before cooking? ›

Bran is the tough coating of the grain, a good source of fiber, protein and fat. Bran-on types of farro take longer to cook unless you soften the brain by soaking it in water overnight in the fridge. Pearled farro has all the bran removed and doesn't need to be soaked.

One cup of uncooked farro makes about 2.5 cups of cooked farro. As stated before, cooking farro is like pasta. When it is finished cooking, the extra water is drained away so there is not an exact ratio of water to farro used. However, I like to add at least 3 cups of water for 1 cup of farro.

Bring 2 quarts of water or broth to a boil in a pot with salt. Add rinsed farro, return to a boil, then reduce the heat to medium-high and boil uncovered until soft, about 30 minutes. Drain off cooking water, then serve.

You may find whole farro (the bran and husk is intact), semi-pearled farro (part of the bran is removed) and pearled farro (most of the bran is removed).

The farro will absorb a lot of the water, but the excess should be drained off. You can either use a colander or just carefully tilt the pot while using the lid to hold the grains in place. Drain off as much water as possible to prevent it from turning mushy.

Cook the farro: Fill a medium pot half full of water and bring to a boil. Add the farro, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro.

Farro is an extremely nutritious grain. It's an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. It's a much healthier alternative to white rice or other refined grains.

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health." Cook farro on the stovetop, in a slower cooker or in the oven. It doesn't expand as much as rice or pasta.

In fact, farro boasts more fiber than grains such as brown rice and oatmeal, notes Saul. As well, it's loaded with other essential nutrients such as protein, zinc, B vitamins, and magnesium, adds Zimmermann.

Toasting dry grains before cooking intensifies their flavor and adds depth to the finished dish. We especially like toasting nutty grains like quinoa, farro, wheat berries, and freekeh.

Is farro a carb or protein? ›

Farro is a grain, and most people use it as a carbohydrate source in meals. But when compared to popular refined carbohydrates, farro's health benefits make it a superior choice for healthy living. Here are just a few of the impressive health benefits of eating farro.

This perfectly chewy, nutty grain is ready in about 30 minutes. Follow our step-by-step recipe below for the best way to cook farro: Cook! The farro cooking ratio to water is about 1 cup of farro to 4 cups of liquid.

Adverse Effects

Even though it is not usually labelled as wheat, farro is a type of wheat and therefore contains gluten. Those with celiac disease or non-celiac gluten sensitivity should not consume emmer farro or any other type of farro (einkorn or spelt).

Farro contains more carbohydrates than quinoa, but it also has more calcium. Both are nutritious choices, but of the two, farro provides more vitamins and nutrients. However, unlike farro, quinoa is gluten free .

Farro may seem trendy, but it's actually ancient. It was first domesticated 10,000 years ago in the Fertile Crescent, has been found in Egyptian tombs, and is believed to have sustained the Roman legions. Today, farro grows in the central and northern Italian regions including Lazio, Umbria, and Tuscany.

Simmer the farro.

Add the farro, salt (plus any optional aromatics) to a large pot of boiling water and stir to combine. Simmer until the farro is tender and chewy — approximately 15-20 minutes for pearled farro, 25-30 minutes for semi-pearled farro, or 35-40 minutes for whole farro.

Raw grains may be eaten whole as a breakfast food if soaked overnight. Whole farro may be flaked and used as a breakfast cereal or added to baked goods.

Oats, rye, barley, wheat and quinoa should always be soaked (or fermented). Buckwheat, rice, spelt and millet can be soaked less frequently. Whole Rice and whole millet contain even less phytates so it's not necessary to always soak.

Treat your grains just like pasta and cook them in one big stockpot of boiling, well-salted water until al dente, tasting for doneness as you go.