5 Farro Breakfast Bowl Recipes With More Fiber Than Oatmeal | Livestrong.com (2024)

FAQs

What is the difference between pearled farro and whole farro? ›

Whole farro is the entire grain, completely encased in the bran. Semi-pearled farro is processed to remove some of the bran and pearled farro has all the bran removed. Bran is the tough coating of the grain, a good source of fiber, protein and fat.

NUTRITION PER SERVING (AS PREPARED)* Calories: 540, Total Carbohydrates: 58g, Dietary Fiber: 8g, Added Sugar: 0g, Total Fat: 24g, Saturated Fat: 4g, Protein: 23g, Sodium: 790mg.

Farro offers a nutty flavor, somewhat similar to barley and light brown rice. Besides that, It also gives slightly sweet, cinnamony undernotes. Nicely cooked whole-grain farro pops in the mouth, giving a wholesome chew, just like whole wheat kernels and barley.

"You can use the cooked farro in an added recipe, whether it's risotto or cereal, hot cereal, in soups or in stews, or even on top of a salad." One serving provides about 200 calories, 7 grams of protein and 7 grams of fiber.

Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.

A serving of oats (100 grams) contains nearly 17 grams of protein and 10.6 grams of fiber. A serving of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it's about 3 grams of fiber and 4.4 grams of protein.

Farro is an excellent source of fiber. Fiber, in turn, helps regulate the digestive system. So it's no surprise that farro has been shown to improve digestion in humans. If you have constipation, irritable bowel syndrome, or other digestive disorders, you may especially benefit from adding farro to your diet.

Nutrition Info

One quarter cup of uncooked emmer wheat or farro contains 150 calories, 1g fat, 32g carbohydrates, 6g protein, and 3g of fiber, or 11% of your daily requirements. It is high in the minerals iron and calcium, and is an excellent source of vitamin A, vitamin C, vitamin E, and the B vitamins.

It's a Weight Loss Friendly Food. Although no studies have looked specifically at the effects of farro on body weight, it has a number of properties that may help with weight loss. If you are trying to lose weight, farro is a much healthier substitute for other refined grains.

A grain of farro looks and tastes somewhat like a lighter brown rice. It has a complex, nutty taste with undertones of oats and barley. But lacking the heaviness of many whole-wheat grains, farro tastes more elegant than earnest.

How do you keep farro from getting mushy? ›

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.

In addition to great taste, the large, whole-grain version of farro provides healthy fiber and protein. Its pleasantly chewy texture holds up well, even in soups and stews. The whole grain version of farro is more nutritious than the husked or “pearled” type.

Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.

Whole grains like farro contain a good amount of fibre which might be difficult to digest for some people (common in older adults). When broken down by microorganisms in the large intestine, it can lead to gas.

The whole grain version of farro is more nutritious than the husked or “pearled” type.

Because our dry farro is lightly scratched (also sometimes called "semi pearled farro" or "pearled farro") it's technically not considered a whole grain. A small percentage of the bran has been lost during this process but the benefit is the quicker cooking time.

Pearled and semi-pearled farro are not considered to be whole grains because part or all of the bran is removed. You may also find emmer berries on some store shelves or online.

Semi-pearled farro: This version is the best of both worlds with half of the grain intact and a reduced cook time. Whole farro: Since the grain is still intact, this version has the most nutrients per serving and strongest flavor.