This Mediterranean farro dish is going straight to the top of your favourites list once you try it!
But first, let’s touch upon the question, ‘what is farro’?
Farro is the grain of an ancient strain of wheat. The term “farro” however, is often used as an umbrella for three different varieties of heritage wheat grains:
Triticum spelta, known as spelt (farro grande)
Triticum dicoccum, known as emmer (farro medio)
Triticum monococcum, known as einkorn (farro piccolo)
Farro went from being a household staple to an almost abandoned species by the 20th century. The modern strains of wheat were easier to clean and process by mechanical means which made them more profitable so the farming and use of farro declined rapidly. In Italy, however, farro continued to be cultivated since it was a consistently reliable harvest for mountain farmers. In the 1980’s and 1990’s, farro began making a comeback due to concerns about crop diversification, conservation of biodiversity, and a large push for rediscovering geographic-specific foods. In 1996 specific regions of Italy retained an IGP or ‘Indicazione Geografica Protetta/Protected Geographical Indication’ status. This is a European recognition given to promote quality agricultural products and protect their authenticity. One of the most popular protected farro brands and area in Italy is Farro della Garfagnana, which is a co-op of municipalities that make up this community known for its quality farro.
The ‘eat-local’ trend helped bring farro and many other ancient grains back into popularity. Today farro can be found in almost any grocery store and thanks to its health benefits and tremendous flavour it also enjoys a spot on many well known restaurant menus.
Did you know that farro serves as an excellent source of fiber, protein, and vitamin B3? In addition to its high nutrient value, farro contains less gluten compared to modern day hybridized varieties of wheat making it a great alternative to pasta and rice for those looking to reduce gluten intake (but do note, it is NOT gluten free).
For maximum nutrition, you can purchase farro as a whole grain but it will require the added step of soaking overnight prior to cooking. The semi-pearled variety has a small amount of bran removed which speeds up the cooking time while the pearled variety cooks the quickest but has all the bran removed. We prefer the semi-pearled since it still contains bran but is cracked just enough to make it more convenient to cook without soaking it first. It is important when shopping for farro to read the packaging as it is difficult to differentiate between the three varieties. In particular, the terms spelt and farro are used interchangeably.
Farro is no stranger in Italian rustic home cooking. In fact, it was a staple food in the Mediterranean and the Fertile Crescent and is one of the oldest harvested grains in existence. Many suggest purchasing farro that is grown in Italy where it has protected status. However, you can find many brands of farro in your local grocery store and at many specialty food stores.
Farro will take on the flavour of whatever you throw at it. It has somewhat of a nutty flavour and unique chewy texture that remains even after sitting for a day so. Enjoy farro as a side dish, in soups, or salads. It works well in both hot and cold dishes.
Don’t be fooled by the small number of ingredients in this recipe. It is packed with flavour and is satisfying on its own or as a side dish with any meal. We promise you will be experimenting with this awesome grain once you give it a try. This recipe is delicious either warm or cold and if you have leftovers they are even better the next day!
Ingredients
• 250 grams farro
• 2 Tbsp extra virgin olive oil
• 1/2 medium red onion diced
• 4-6 sundried tomatoes, chopped
• 1 Tbsp chopped parsley
• 1 minced garlic clove
• 2 Tbsp extra virgin olive oil
• salt and pepper
Instructions
1. Boil the farro according to package instructions in a pot of salted water.
2. Heat the olive oil in a pan over medium-high heat.
3. Saute the onion for 2 minutes then add the tomatoes, parsley and garlic.
4. Season with salt and pepper.
5. Continue cooking for another 2 minutes.
6. Drain the cooked farro and add to the pan.
7. Stir together and cook for 1 more minute.
8. Check for seasoning and adjust if necessary.
Serve hot or cold.
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