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What Is Farro? Why You Should Add This Ancient Grain to Your Dinner Rotation

Some call it farro. Others mistakenly call it spelt. Name aside, this nutrient-packed grain has been traced back to early Mesopotamia.

While it has been a staple in Europe, Italy, especially for decades. It is now gaining traction in the states with vegetarians and families looking for budget friendly weeknight meals. This whole grain is packed with nutrients, nutty flavor, and a chewy texture, which makes it perfect for risotto-style dishes, soups, stews, casseroles, and sautés.

Is farro healthier than rice?

Farro is a much healthier alternative to white rice or other refined grains.

Eating 100% whole grains like farro helps reduce the risk of heart disease, diabetes, and cognitive decline. For anyone who struggles with bloating, a serving of these mineral-rich grains will help de-puff your body since they counter-balance salt. In the process, they also give your immune system a boost by improving the integrity of the immune protecting bacteria that already live within your GI tract.

How do you cook farro?

Like most grains (think: rice, quinoa, barley, and so on) farro is basically foolproof to cook. Similar to quinoa, farro should be soaked for at least 30 minutes before cooking. If you’re planning ahead and want to shorten the total cook time, soak farro overnight.

Also, since farro absorbs flavor as it cooks, pick the herbs or vegetables of your choice. 

Here’s a recipe you may want to try:

Summer Farro Salad



  • 2 cups cooked farro, cooled
  • 4 cups spring lettuce mix
  • 1 avocado, peeled, pitted, diced
  • 1 beet, peeled and sliced thin
  • 1 scallion, sliced
  • 1 cup sliced radishes
  • 1 cup sliced cucumbers


  • Zest and juice of 2 lemons
  • Zest and juice of 1 orange
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 tablespoon chopped parsley


  1. Prepare all of the ingredients.
  2. Place the greens in the bottom of a large salad bowl.
  3. Top with the cooked farro.
  4. Pour the dressing over the top and toss slightly.
  5. Add all of the veggies on the top.
  6. Serve family style.


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DISCLAIMER: These statements have not been evaluated by the FDA. The information is for informational purposes and is not intended to treat, diagnose or cure any illness. Consult a physician before taking any action.

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