Farro is a variety of wheat with ancient origins: The Romans made ‘puls,’ a kind of polenta that became the most-consumed food for the peasant class, even during the imperial age. But because each husk of spelt generally carries only one kernel or seed, it was gradually replaced by other grains, even if, considering our renewed interest in regional tradition and peasant cuisine, farro is experiencing a new moment of glory!
Its name indicates three species of grasses from the same botanical genus as wheat: Triticum monococcum, Triticum turgidum and Triticum aestivum – and unlike softer wheats and durum wheat, these three species of spelt are “dressed grains.” For this reason, spelt grains must be husked mechanically after threshing. Sometimes they can also be pearled, like barley and rice, a procedure that makes them lighter, though it reduces the nutrients and the amount of fiber in the grain.
Pairings
Farro has a very particular aroma, which is well-suited to strong combinations. It can be combined with fish and vegetables, or it can be served as an accompaniment for meat, which, with spelt as a garnish, creates many unique dishes. At the supermarket, you can find spelt in so many varieties: pearled, hulled and pearled, in whole grains (with the outer film of the grain still attached – called ‘glumetta’ in Italian), broken up, in flour form or in flakes for breakfast. Spelt is an appreciated ingredient in the kitchen – plus, it’s considered among the best grains for its health benefits. Especially the hulled variet with all its fiber, carbohydrates, proteins, precious fats and vitamins (of the B group in particular). Moreover, spelt is low in calories and because it absorbs quite a bit of water, it immediately gives a sense of satiety or fullness after eating it. Popular medicine has always considered spelt to be an energetic source of refreshing properties that also help with intestinal regularity. Pearled and semi-pearled varieties usually require chemical treatments, so they tend to lose some of their nutritional properties; for this reason, pearled spelt is generally considered to be of lower quality.
How to prepare farro
First wash the spelt under running water to remove any impurities. If you use hulled spelt, remember to let it soak overnight, while pearled spelt does not need to be soaked. Spelt should be boiled in an abundance of salted water: Hulled spelt cooks in about an hour, while pearled or semi-pearled spelt takes about 30 minutes. Always consider that you’ll need twice as much water as the spelt you’re making. Once cooked, let it rest for ten minutes to absorb all the water before adding other ingredients. You can also toast it like a risotto or steam it.
Vegetables, fish and meat that pair well with spelt
Spelt is a very versatile food. It goes well with vegetables, fish or meat for a variety of appetizers, first and second courses. It can be used in a traditional timballo recipe or you can use it to replace rice for Italian supplì! Farro is also excellent in salads with cherry tomatoes, green beans and olives; accompanied by mozzarella, basil and tomato; or with a pesto of zucchini and shrimp. A fresh and summery recipe is spelt with eggplant cream, walnuts, pine nuts and mint. Combined with sautéed veggies, spelt gives flavor to soups or it can add protein to sautéed legumes. Spelt can even be used to make desserts with honey, ricotta cheese and cinnamon. Just always remember to cook the spelt apart from the other ingredients!
Bread, biscuits and cakes
Spelt flour is an excellent alternative to Italian “00” flour for making cakes, breads or biscuits. It is less caloric and more digestible than “00” flour. Moreover, since spelt is less refined than soft wheat, it retains more of its nutritional elements.