Farro

What Is Farro?

Farro is a collective term for several ancient wheat varieties, most commonly emmer wheat. It has been grown and cooked for thousands of years, particularly in central Italy, where it remains a staple in everyday cooking.

Compared to more modern grains, farro retains its shape and bite even after cooking, making it especially well-suited to dishes that benefit from texture and contrast.

Farro adds substance without heaviness, bringing quiet warmth and structure to vegetable-forward dishes.

How Farro Is Used in Cooking

Farro shines in dishes where structure matters. Its firm chew gives body to soups, balances creamy elements, and holds up well to dressings and sauces.

In Italian-style cooking, farro is often simmered directly in broth, allowing it to absorb flavour as it cooks. In salads and grain bowls, it provides a hearty base that pairs beautifully with roasted vegetables, leafy greens, legumes, and bright, acidic dressings.

Because farro is more about balance than boldness, it works especially well in vegetable-forward recipes where you want depth without heaviness.

Cooking Farro: Tips & Techniques

• Rinse before cooking: This removes excess starch and any lingering dust.

• Toast for extra flavour: Briefly toasting farro in olive oil before adding liquid deepens its nutty notes.

• Cook in broth, not water: Farro absorbs flavour readily, so a good vegetable broth makes a noticeable difference.

• Expect chew: Farro should be tender but never soft or mushy. Its texture is part of its charm.

• Pearled vs whole: Pearled farro cooks faster but has less fibre. Whole farro takes longer but offers a more rustic texture.

The Three Different Types of Farro

Farro comes in three main varieties: whole farro, semi-pearled farro, and pearled farro, each differing in texture, cooking time, and nutritional content.

Whole Farro

Whole farro is the least processed form, retaining the entire bran layer, which makes it the most nutrient-dense and highest in fibre, but it typically requires overnight soaking and a longer cooking time.

• Cook Time: 35–45 minutes (after soaking)

• Soaking: Recommended to soak overnight or for at least 8 hours to reduce cooking time and improve texture. Without soaking, it usually takes 45-60 minutes to cook.

• Texture: Very chewy and hearty

• Nutritional Value: Highest fibre and micronutrient content

Semi-pearled farro

Semi-pearled farro has part of the bran removed, allowing it to cook faster while still offering a good amount of fibre and nutrients.

• Cook Time: 25–30 minutes

• Soaking: Not necessary

• Texture: Chewy but slightly softer than whole farro

• Nutritional Value: Good fibre and nutrient content, but less than whole farro

Pearled farro

Pearled farro has most of the bran polished away, making it the quickest to prepare—often in as little as 15–20 minutes—but with slightly less fibre and micronutrients.

• Cook Time: 15–20 minutes

• Soaking: Not necessary

• Texture: Tender, less chewy

• Nutritional Value: Lower in fibre and some minerals due to the removal of most of the bran

When choosing farro, consider how much time you have and the texture you’re looking for: whole farro provides a hearty, chewy bite, while pearled farro is softer and better suited for quicker meals like weeknight salads or soups. All varieties bring farro’s signature nutty flavour, but whole and semi-pearled offer the greater nutritional benefits.

Farro in Soups and Stews

Farro is especially beloved in soups. As it simmers, it thickens the broth slightly while maintaining its bite, creating a comforting, stew-like consistency without cream or starches.

It pairs naturally with:

• beans and legumes

• tomatoes

• greens like kale or chard

• herbs such as rosemary, thyme, and bay

This makes it a natural fit for slow, wintery dishes that feel nourishing but not heavy.

Farro Substitutes

If you don’t have farro on hand, these grains can work in similar ways, though each brings a different texture:

• Barley: Softer and more tender, with a milder flavour

• Spelt: Slightly lighter, still chewy

• Freekeh: Smokier and more assertive

• Brown rice: Less chewy, but neutral and reliable

When substituting, adjust cooking times and expect subtle shifts in texture.

Farro works beautifully across seasons, from warm soups to fresh, herb-driven salads. Below you’ll find Sage & Parsley recipes that highlight farro’s versatility and texture.

Make Recipes With Farro

Tuscan Farro Soup – A Cozy Italian Classic

Vegetarian Recipes

Vegetarian

Vegan Recipes

Vegan

Rustic Farro With Sautéed Cremini Mushrooms

Vegetarian Recipes

Vegetarian

Smoky Sun-Dried Tomato Farro with Spinach

Vegan Recipes

Vegan

Vegetarian Recipes

Vegetarian

Where to Buy Farro (And What to Look For at the Store)

Farro isn’t always stocked at every supermarket, but it’s usually easy to find once you know where to look. Many well-stocked grocery stores carry farro in the natural foods or grains aisle, often near quinoa, barley, or rice blends. Italian markets and specialty food shops are especially reliable sources, as farro has deep roots in Italian cooking. Health food stores and bulk food shops also tend to carry it, sometimes labelled as whole farro, pearled farro, or spelt. If you’re having trouble finding it locally, farro is widely available online and keeps well in the pantry, making it worth ordering in larger quantities once you find a brand you like.

Is Farro the Same as Spelt?

Farro and spelt are often confused — and sometimes even labelled interchangeably — but they’re not exactly the same grain. Farro is an Italian umbrella term for ancient wheat varieties, most commonly emmer wheat, known for its nutty flavour and firm, chewy texture. Spelt is a specific type of ancient wheat with a slightly milder taste and a more tender bite once cooked. In North America, some products labelled as farro are actually spelt, which adds to the confusion. Both are nutritious whole grains and can often be used in similar ways, but farro tends to hold its shape better in soups and salads, while spelt cooks up a bit more tender. When in doubt, check the label for cooking time and grain type, and use what you have — both work beautifully in vegetable-forward dishes.

Storage & Make-Ahead Notes

Cooked farro keeps well in the fridge for up to five days, making it ideal for meal prep. Stored separately, it can be added to soups, salads, or bowls throughout the week without losing its texture.

Dry farro should be kept in an airtight container in a cool, dark pantry.

Farro Nutrition Facts: A Fibre-Rich Ancient Grain

A ½ cup serving of cooked whole/semi-pearled farro provides about 170 calories, 6 grams of protein, 34 grams of carbohydrates, and 1 gram of fat. Farro is an excellent source of fibre, plant-based protein, iron, magnesium, and B vitamins.