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In my quest for high protein, plant-based foods, my youngest suggested we try farro.
What is farro? That's a good question, as apparently there's a lot of confusion and some disagreement as to what farro is these days. It looks like fat grains of barley and is the "distinct cousin of modern wheat," according to an article written by the Clemson University’s Culinary Nutrition Undergraduate Student Research Group (so there). Some say it's the original grain from which all others came and fed the roman empire for centuries. Depending on where the grain is grown, farro can be several different specific plant species. There are usually 3 grades of farro: long, medium, and cracked. Some interchange the name farro and spelt. Though they look fairly similar, farro needs to be soaked before cooking, while spelt doesn't. Once cooked, farro keeps its firm, chewy texture while spelt becomes soft, and eventually, mushy (I'm told -- as I've never eaten or cooked spelt). But in most recipes, either grain could probably be used with some adjustment in liquids, cooking times, and the soaking part, of course. Nutritionally, farro is said to be a great source of complex carbs and twice the fiber and protein of modern wheat. It has more natural minerals and vitamins than processed grains, and is rich in antioxidants and phytonutrients. As with most grains, when farro is paired with legumes or beans, the combination is a complete protein, meaning it then contains all 8 of the essential amino acids. (If you are interested in some of the basic science behind nutrition, please read this post, The Basics of Nutrition.)
When I went looking for farro, I found 10 Minute Farro, (pre-cooked and quick cook, according to the bag) at Trader Joe's. This means it's more processed than a "slow" cook version, but it's what I found. And no soaking required. With a serving being 1/4 cup, uncooked, here's how farro stacks up nutritionally, according to Calorie King:
| Nutrition Facts | ||
|---|---|---|
| Calories 170 | ||
| Calories from fat 0 | ||
| Total Fat | 0g | |
| Sat. Fat | 0g | |
| Trans Fat | 0g | |
| Cholesterol | 0mg | |
| Sodium | 30mg | |
| Total Carbs. | 33g | |
| Dietary Fiber | 3g | |
| Sugars | 0g | |
| Protein | 7g | |
| Calcium | 40mg | |
While 1/4 cup of long grain brown rice, uncooked, looks like this:
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And 1/4 cup pearled barley, uncooked, like this:
| Nutrition Facts | ||
|---|---|---|
| Calories 176 | ||
| Calories from fat 5 | ||
| Total Fat | 0.6g | |
| Sat. Fat | 0.1g | |
| Cholesterol | 0mg | |
| Sodium | 5mg | |
| Total Carbs. | 38.9g | |
| Dietary Fiber | 7.8g | |
| Sugars | 0.4g | |
| Protein | 5g | |
| Calcium | 14.5mg | |
Mediterranean Farro Lentil Salad
(an adaptation of this recipe from skinnytaste)
What you'll need:
1/2 cup farro, dry
1/2 cup red lentils, dry
1/2 cup onion, chopped fine
1/2 cup cucumber, peeled, seeded, and chopped fine
1/4 cup orange (or any color) pepper, chopped fine
10 grape tomatoes, halved
1/4 cup sun dried tomato pesto
1/4 cup crumbled feta
1 Tbsp lemon juice
1 Tbsp fresh basil, chopped
4-5 kalamata olives, halved
salt and pepper to taste
What you'll do:
For quick cook farro, bring 1/2 cup of farro and 1 cup of water to a boil, reduce heat, cover, and simmer for 10 minutes. Then remove from heat and let stand 5 minutes, drain any remaining liquid. (If you're not using quick cook farro, soak grain and cook according to the package directions.) Bring 1/2 cup of lentils and 1 cup of water to boil, reduce heat, cover, and simmer for 8-10 minutes until tender, drain any remaining water. Don't over-cook the lentils as it will make your salad mushy. Allow farrow and lentils to cool for at least 30 minutes. Chop veggies and mix remaining ingredients in serving bowl. Carefully fold in cooled grain and legumes, and chill until serving.
What we thought:
We both really liked this cold salad, though I must admit the flavor of the farro got a little lost in this Mediterranean blend. I think I could have "forgotten" to put in the farro altogether and made a cold lentil salad with much the same flavor result. I would definitely make this again, according to the recipe above. But I also wouldn't hesitate to make it without the farro and use extra lentils.
Apple Pie Farro
(this is a twist on a similar recipe for steel cut oats)
What you'll need:
2/3 cup quick cook farro
1 cup unsweetened vanilla soy milk (or water plus 1/2 tsp vanilla added after cooking)
1 large apple, diced (I didn't peel mine, your call)
2 Tbsp brown sugar (or other sweetener, more or less according to taste)
1/2 tsp pumpkin pie spice
1 tsp coconut oil
optional: additional fruit and/or nuts for topping
What you'll do:
Combine all of the above ingredients (except topping) in heavy sauce pan. Bring to boil. Reduce heat, cover, and simmer for 20-25 minutes. Stir and let sit uncovered for 5 minutes. Spoon into mugs or bowls, top with additional fruit or nuts, and a splash of milk. I topped ours with walnuts and raisins.
What we thought:
I liked the chewy texture and slightly nutty flavor. And with cinnamon and apples, you can't go wrong. This made about 4 - 2/3 cup servings and was just as good heated up in the microwave the next day. It seemed a little like oatmeal on steroids. I think it would be great after a long run. My honey? He wasn't all that impressed with farro for breakfast and would have preferred a bowl of Special K.
eh.