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Have you tried farro yet?

What is it?

Triticum dicoccum (farro) is a type of emmer wheat.

According to the Department of Plant Genetics at the University of Florence, this ancient, unhybridized hard wheat originated in the Fertile Crescent. It has been used for thousands of years in the Middle East and North Africa; grains have been found in Egyptian tombs. It became popular in Italy and was the standard ration of the Roman legions.

The hardy grain doesn’t require rich soil; it grows well without fertilizers or pesticides in the barren, mountainous region of northern Italy. Its nutty flavor resembles brown rice with hints of oats and barley.

Is it healthy?

Yes! Farro is a whole grain with more protein and fiber than other wheat varieties. It is rich in rich in B vitamins, vitamins A and E, and magnesium. A one-cup serving contains 220 calories, 2 grams of fat, 47 grams of carbohydrates, 8 grams of protein and 6 grams of fiber.

How is it used?

Because farro is lower in gluten than modern wheat varieties, it is not a good wheat variety for making bread or pasta (though you can buy farro flour). It is mostly used as a cooked grain, like rice or barley.

As a cooked grain, farro is simple to prepare. Bring 4 cups water with a half teaspoon of salt to a boil. Add 1 cup farro. Lower the heat, cook uncovered about 35 minutes, then drain. You can replace the water with broth for more flavor. The result should be tender but chewy.

Once you have cooked farro, you can add it to hot soups and stews or cool salads. Stir into casseroles and skillet dishes. Use in place of rice as a side to meat. Use it in place of rice for risottos and pilafs. Serve it in place of oatmeal for breakfast, topped with a dollop of yogurt, fresh fruit, and walnuts. There are recipes for pudding and other desserts made with farro, too.

Here are two ideas.

Mediterranean Farro Bowl

Ingredients:

1 or 2 teaspoons olive oil

1 onion

2 cloves garlic

1/4 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon turmeric

1/2 cup uncooked farro

1 1/2 cups broth or water

1 can (14.5 ounces) diced tomatoes

1 can (15.5 ounces) garbanzo beans or chick peas, drained

2 to 4 cups fresh chopped spinach (or try with other greens like kale)

1/4 cup crumbled feta cheese, for garnish

Directions:

Heat oil in the bottom of saucepan. Add onions and garlic; sprinkle with salt, pepper and turmeric, and cook 1 to 2 minutes. Stir in farro, then add the broth. Bring to a boil; cover and simmer 30 minutes. Stir in one can of diced tomatoes, with liquid. Cook until liquid is absorbed, about 10 more minutes. Add one can drained garbanzo beans.

Remove from heat. When cool, stir in fresh greens (spinach) and garnish with crumbled feta.

This can be served warm as a vegetarian main course, or chilled as a salad.

In the summer season, replace canned tomatoes with fresh cherry tomatoes, halved, and add them at the end with the garbanzo beans to the cooked dish.

Serves 2 to 3.

Sausage, Apple and Farro skillet

Ingredients:

2 cups cooked farro

1/4 lb. breakfast sausage

1 onion

1 small head (about 2 cups) red or green cabbage

1/2 cup apple juice, broth or water (to moisten)

1 large or 2 small apples

Juice of 1/2 lemon or 2 Tablespoons apple cider vinegar

Fresh minced parsley and sharp Cheddar cheese, for garnish

Directions:

To cook farro, combine 1/2 cup farro and 2 1/2 cups broth. Bring to a boil, lower heat to simmer, and cook 30 to 40 minutes.

While farro cooks, brown sausage in skillet, releasing fat. Peel and dice onion, add, and cook about 5 minutes. Wash and chop cabbage and add; cook until tender, about 10 minutes.

Core and dice the apples. Combine with lemon juice in a small bowl.

Stir apples and cooked farro into the skillet.

Garnish with parsley and/or cheese, if desired.

Serves 2 to 3.

Note: You can leave the apples crunchy or cook a few minutes to let them soften.

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Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: cooking and writing. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Facebook at Words Are My World.

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