Farro is an ancient wheat grain with a nutty flavor and chewy texture, but it is not gluten free. Because farro is a type of wheat, it contains gluten, making it unsuitable for anyone with celiac disease or gluten sensitivity. However, if you are simply looking to avoid gluten by choice, you can substitute similar gluten-free whole grains like sorghum, millet, or brown rice in most recipes. This guide explains exactly what farro is, why it contains gluten, and how to cook it perfectly if you can eat gluten, plus how to adapt your favorite farro dishes to be truly gluten free.
Ingredients
- 1 cup (200 g) pearled farro (or semi-pearled; see note)
- 3 cups (710 ml) water or low-sodium broth
- 1/2 tsp salt (omit if using salted broth)
- 1 tbsp (15 ml) olive oil (optional, for flavor)
Instructions
- Rinse the farro in a fine-mesh strainer under cold running water for about 30 seconds. Drain well.
- In a medium saucepan, combine the rinsed farro, water or broth, and salt (if using). Add the olive oil if desired.
- Bring to a boil over high heat, then reduce the heat to low, cover, and simmer gently.
- Cook for 20–30 minutes for pearled farro, or 35–40 minutes for semi-pearled, until the grains are tender but still chewy. Start checking at the lower end of the range; cooking time varies by brand and age of the grain.
- If there is excess liquid after the farro is tender, drain it off. Fluff with a fork and let stand, covered, for 5 minutes before serving.
Tips
- Know your farro: Pearled farro has the bran removed and cooks fastest. Semi-pearled has some bran left and takes longer. Whole farro (with all bran) can take 45–60 minutes and benefits from soaking overnight. Check the package label.
- Toast for flavor: For a nuttier taste, toast the dry farro in a skillet over medium heat for 2–3 minutes before adding liquid.
- Use broth: Cooking farro in chicken or vegetable broth adds depth without extra salt. If using broth, reduce or omit the added salt.
- Don’t stir too much: Stirring constantly can make the grains sticky. Stir once or twice during cooking, then leave it alone.
Serving Suggestions
Cooked farro makes a hearty base for grain bowls, salads, soups, or as a side dish. Toss it with roasted vegetables, fresh herbs, lemon juice, and feta cheese for a simple salad. It also works well in place of rice or quinoa in stuffed peppers or as a bed for stewed meats. For breakfast, try it warm with milk, honey, and berries.
Variations
- Gluten-free substitute: Replace farro with an equal amount of sorghum, millet, or short-grain brown rice. Adjust cooking time and liquid according to the substitute’s package directions—sorghum may need longer, millet less.
- Risotto-style: Cook farro like risotto: sauté aromatics, add farro, then ladle in warm broth gradually, stirring, until creamy. This takes about 40 minutes.
- Cold salad: Cook farro, then toss with olive oil, vinegar, chopped cucumbers, tomatoes, and parsley. Chill before serving.
Storage and Reheating
Refrigerate cooked farro in an airtight container for up to 4 days. To freeze, spread cooled farro on a baking sheet, freeze until solid, then transfer to a zip-top bag; it will keep for up to 3 months. Reheat in the microwave with a splash of water or broth, or on the stovetop with a little liquid, until hot (165°F / 74°C for leftovers).
Frequently Asked Questions
Is farro gluten free? No, farro is a type of wheat and contains gluten. It is not safe for people with celiac disease or gluten intolerance.
What is the difference between pearled, semi-pearled, and whole farro? Pearled farro has had its bran removed, so it cooks fastest (about 20–30 minutes). Semi-pearled retains some bran and takes 35–40 minutes. Whole farro keeps all the bran and can take up to an hour; soaking overnight shortens the cooking time.
Can I use farro in place of rice or quinoa? Yes, farro has a chewier texture and nuttier flavor. It works well in pilafs, salads, and bowls, but note that it takes longer to cook than white rice or quinoa.
Why is my farro mushy? You may have cooked it too long or used too much liquid. Check for tenderness at the earliest time, and drain any excess liquid once it’s al dente. Also, avoid stirring frequently.
Can I cook farro in a rice cooker or Instant Pot? Yes. In a rice cooker, use a 1:2 ratio of farro to liquid and cook on the brown rice setting. In an Instant Pot, use 1 cup farro to 2 cups liquid and cook on high pressure for 10 minutes, then natural release for 10 minutes.
Is farro a good source of protein? Farro provides about 6 grams of protein per cooked cup, along with fiber and minerals like magnesium and zinc. However, it is not a complete protein, so pair it with legumes or other protein sources for a balanced meal.
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