A Nutritionist Explains Why You Should Swap Rice for Farro, STAT (2024)

The easiest way to fill your plate —and your stomach — is with a serving of whole grains. When you pair it with your go-to grilled chicken and a side of roasted veggies, then you've got a healthy yet delicious meal that everyone will love. But, let's get this out of the way: Not all grains are created equal. Unlike rice, farro — a protein and fiber-packed whole grain that has ancient roots — is rich in nutrients, minerals, and antioxidants. That means it should be a staple in your pantry (if it isn't already).

Here's all the info you need before adding this chewy, flavor-packed grain to your dinner plate:

What is farro?

Some call it farro. Others mistakenly call it spelt. Name aside, this nutrient-packed grain has been traced back to early Mesopotamia (We're talking 20,000 years ago, people!). While it has been a staple in Europe — Italy, especially — for decades, it's now gaining traction in the states with vegetarians and families looking for cheap 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.

How and where do you buy farro?

Shopping for farro isn't as simple as you'd think — and unfortunately, dissecting the packaging won't help (unless you know what you're looking for). Although farro medio is by far the most popular in the United States, there are three common varieties of farro that you might spot in the grocery store:

• Einkorn a.k.a. farro piccolo
• Emmer a.k.a. farro medio
• Spelt a.k.a. farro grande

How farro is processed is what actually determines its flavor and most importantly, cook time.

Pearled farro: This is what you'll find in most American grocery stores. Although it doesn't have as much flavor as other varieties, it has the shortest cook time (which explains why most people love it).

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. Even after soaking the grains overnight, whole farro typically takes at least 30 minutes to cook.

What is farro's nutritional value?

Serving size: 1/4 cup of dry farro

• 200 calories
• 1.5g total fat
• 0g saturated fat
• 0mg cholesterol
• 0mg sodium
• 37g carbohydrates
• 7g fiber
• 0g sugar
• 7g protein

Is farro healthier than rice?

In short, yes. "Farro is similar in nutrient profile to quinoa in that it’s higher in plant-based protein than rice," says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. But if you're struggling to choose between quinoa and farro, let your tastebuds make the call: " The beauty of using farro versus other 100% whole-grains is its heartiness and nutty flavor." Either way, these grains will keep you full thanks to fiber, antioxidants, and minerals like iron, magnesium, and zinc.

In fact, by eating 100% whole grains like farro, you're helping reduce the risk of heart disease, diabetes, and cognitive decline. For anyone who struggles with bloat, 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." Win-win.

Wondering if farro is a carb? Yep. It's a whole grain, after all. Heads up: It's not gluten-free either.

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.

Since farro absorbs flavor as it cooks, pick the herbs or vegetables of your choice. Then, follow this basic recipe:

1. Bring 2 1/2 or three cups of water to a boil.
2. Add one cup of dry farro and your selected herbs or vegetables, cover, and let simmer.
3. For farro that soaked overnight, simmer for 10 to 15 minutes until it's al dente. If the farro hasn't been soaked, simmer for 20 to 30 minutes.

Once cooked, add farro to a variety of soups, casseroles, pilafs, and salads. Or toast it right in the pan for an added dose of flavor and color. In a time crunch? Add farro to your trusty rice cooker and cook the same way that you'd cook rice.