Farro (emmer wheat) is an ancient strain of hard wheat with a distinctive chewy texture and roasted, nutty flavor. This whole grain has been popular in Italy for a long time and is gaining some well-deserved recognition in the US as well. Versatile, delicious, and healthy — this is a whole grain you want to get to know! Farro is rich in magnesium and B vitamins and packs a higher fiber and protein content than common wheat.
Remember, you’re shooting for at least 3-5 daily servings of whole grains,
so you can feel great about going for seconds!
1/2 cup of cooked farro = 1 serving of whole grains
Prep time: 20 minutes (Serves 4-6)
1 cup uncooked farro (about 1.5 cups cooked)
1 cup chickpeas (rinse and drain if canned)
1 cup fresh tomato, chopped (1 large or 2 medium tomatoes)
1/2 cup celery, diced
1/2 cup black olives, sliced
1/2 cup red onion, minced
1 T. fresh lemon juice
1/4 cup fresh basil leaves
3 T. balsamic vinegar
3 T. sundried tomatoes, finely chopped (either packaged/dry or canned in oil)
1 T. olive oil *(if you are using canned sundried tomatoes that are already in oil you can skip this)
1/4 cup raw walnuts, chopped
Salt and pepper to taste
- To cook farro: add 1 cup uncooked farro and 2 cups of water to a medium saucepan. Bring water to a boil, then cover and simmer on low for approx. 30 minutes until tender. Check every 10 minutes by gently stirring the bottom of the pot to make sure the grains don’t stick. As the farro cooks, you may need to add just a little more water — there should always be enough to cover the grain. All the liquid should be absorbed at the end, but don’t worry if it’s not – you can drain it off the top or use a strainer.
- While it’s warm, transfer the cooked farro to small container and stir in the sundried tomatoes, fresh basil & olive oil. You want to distribute the flavor of the basil and sundried tomato, and adding the oil the keeps the grains from sticking together. Cover and refrigerate for at least 45 minutes.
- Use a medium bowl to combine all other ingredients.
- When the farro is cool, mix it into the medium bowl with the other ingredients. Cover and refrigerate for at least 1 hour before serving.