We live in a world where alternatives are everywhere, and sometimes, you may find yourself in need of other options for specific ingredients. Whether it’s due to dietary restrictions, allergies, or simply because you’re out of a particular item, having a list of substitutes can be a real lifesaver. We look at the versatile grain and the best substitutes for farro.
Contents
What Is Farro?
Farro is a term used for 3 different species of hulled wheat: spelt, emmer, and einkorn, and it is a prominent ingredient in Mediterranean diets. It’s a sturdy, nutrient-rich grain that can be eaten plain or added to a meal with a satisfying chewy texture and a hearty, nutty flavor with a hint of cinnamon.
The Best Farro Substitutes
These farro substitutes offer versatility in flavor, texture, and cooking methods, allowing you to tailor your recipes to your specific preferences and dietary needs. Whether you’re looking for a high-protein option like quinoa and roasted vegetables or a hearty, nutty grain like pearl barley, these alternatives can enhance your culinary repertoire.
I have shared all my favorite substitutes that I use in my home. These all offer a wide range of benefits to swapping out with farro grains, and it’s great for adding variety to recipes.
Quinoa
While this superfood is technically not a grain, quinoa is renowned for its high protein content. It is an excellent gluten-free alternative to farro for boosting protein intake. When cooked, it has a light, nutty flavor, a slightly earthy undertone, and a fluffy texture.
Use a 1:1 ratio when substituting quinoa for farro. For every cup of quinoa, you can add 2 cups of cooking water until it absorbs the liquid and becomes tender. It’s great in salads, grain bowls, or as a side dish.
Pearl Barley
Pearl barley is when the grain’s fibrous outer husk has been removed, making it less chewy than farro and has a mild, slightly nutty taste. It’s an excellent choice for crockpot soups, stews, and risotto.
Substitute pearl barley for farro in a 1:1 ratio. Simmer 1 part of pearl barley to 2 parts of water or broth until tender, usually around 25-30 minutes.
Bulgur Wheat
Bulgur wheat is a quick-cooking grain with a mild, nutty flavor. It’s commonly used in Middle Eastern cuisine for dishes like tabbouleh.
Use a 1:1 ratio when substituting bulgur wheat for farro. Add boiling water over it, cover it, and let it sit for about 10-15 minutes or until it’s tender and has absorbed the liquid. It’s excellent in salads and as a pilaf base.
Brown Rice
Brown rice is a staple grain known for its health benefits. It has an earthy, nutty flavor and a slightly chewy texture. While not a direct match for farro, it can be a suitable replacement in various recipes.
Use a 1:1 ratio for substituting brown rice for farro. Remember that brown rice may take longer, so adjust your recipe’s cooking time accordingly. It’s versatile and can be used in a wide range of dishes.
Wild Rice
Wild rice is a fantastic alternative to farro, a type of grass seed rather than actual rice. It has a rich, earthy flavor and a chewy texture with a slight crunch. It’s often used in hearty salads, pilafs, stuffings, and as a side dish like Mexican side dishes.
Substitute wild rice for farro at a 1:1 ratio. Cook it by boiling 4 cups of water for every cup of wild rice, then simmer for about 45-60 minutes until the grains have popped open and are tender. Note that wild rice may take longer to cook than farro, so adjust your recipe’s cooking time accordingly.
Couscous
Couscous is made from crushed wheat and has a light, fluffy texture and mild taste. Roasting it will bring out the nuttiness of the flavor. While it’s not a whole grain like farro, it works well in salads, as a side dish, or as a base for various Mediterranean-inspired diet meal prep recipes.
Couscous is my favorite when I’m pressed for time and need a quick substitute for farro. I substitute couscous for farro at a 1:1 ratio. It’s incredibly quick to prepare; add boiling water and a pinch of salt if you like, cover, and let it sit for about 5 minutes until it’s fluffed up.
Buckwheat
Buckwheat is not related to wheat at all, despite its reference to wheat, and is naturally gluten-free. It has a nutty flavor, a slightly earthy taste, and a hint of bitterness. It’s excellent in salads like asian brocolli, as a side dish, or as an alternative to farro in grain bowls.
When substituting buckwheat for farro, use a 1:1 ratio. Cook it by bringing 2 cups of water to a boil for every cup of buckwheat, then simmer for 10-15 minutes until it’s tender.
Sorghum
Sorghum is a gluten-free grain with a chewy texture and a mild, neutral-to-sweet flavor. It’s versatile and can be used in various dishes, from soups to salads.
Substitute sorghum for farro at a 1:1 ratio. Cook it by boiling 3 cups of water for every cup of sorghum, then simmer for about 50-60 minutes until it’s tender.
Broccoli And Cauliflower Rice
Broccoli and cauliflower rice are low-carb, grain-free alternatives. Both broccoli and cauliflower are made from finely chopped florets. While broccoli has a mild, earthy taste, cauliflower has a more neutral flavor.
Simply use broccoli or cauliflower rice as a 1:1 replacement for farro in recipes. Since they are already finely chopped, there’s no need for cooking; you can use them directly in stir-fries, casseroles, or as a side dish.
This is another excellent swap-out ingredient in my arsenal, perfect for when I don’t have time to cook the grains thoroughly. It’s also a great way to incorporate veggies for those kids who are averse to eating their greens.
Shirataki Rice Or Noodles
Shirataki rice and noodles are translucent, gelatinous noodles made from konjac yam. They are virtually carb, gluten, and calorie-free, making them an excellent substitute for traditional grains in low-carb recipes.
Shirataki rice or noodles can be used instead of farro in recipes with desired noodle-like texture. Simply rinse, drain, and heat them before adding to your dishes. They work well in stir-fries, soups, or as a pasta alternative.
Understanding Farro
Farro is often hailed as an ancient grain, meaning it has not been genetically altered for thousands of years. It is a nutrient-rich whole grain that has been a staple in Mediterranean cuisine for centuries.
When I switched to farro grains, I can honestly say I was bewildered. You see, farro doesn’t specifically refer to one grain; it’s a term used for 3 different species of hulled wheat:
- Spelt or farro grande,
- Emmer, or farro medio, can also be referred to as true farro and is of a higher quality and is popular in Italy.
- Einkorn or farro piccolo
Before being cooked, the grain resembles wheat berries, but once it has been cooked, it is closer to barley.
Nutritional info for a ¼ cup serving of farro:
- Calories: 150
- Proteins: 6g
- Carbohydrates: 30g
- Fiber: 5g
- Sodium: 25mg
Related Questions
For any lingering doubts or concerns, here are some answers to frequently asked questions about farro grains.
Is Farro Healthy?
Nutritionally, farro is rich in fiber, providing excellent digestive benefits, and it’s a good source of protein, making it suitable for both vegetarians and meat eaters. It is also a rich source of essential nutrients such as vitamins, antioxidants, and minerals, making it a popular choice among health-conscious food enthusiasts.
Is Farro Gluten Free?
No, farro does contain gluten, which is a protein found in wheat and related grains. Farro is not recommended for individuals who suffer from celiac disease or gluten sensitivity. Consumption of gluten can lead to various health issues, including digestive discomfort, inflammation, and long-term damage to the small intestine.
Does Farro Contain A Lot Of Carbohydrates?
Farro is a carbohydrate-rich grain. While carbohydrates are an essential energy source, some individuals may need to manage their carb intake for health reasons. For instance, individuals with diabetes may want to control their blood sugar levels by choosing lower-carb grains. Substituting farro with lower-carb options like cauliflower rice, broccoli rice, or shirataki noodles can help maintain stable blood sugar levels while still enjoying grain-like textures and flavors in their meals.
Conclusion
We’ve explored the world of farro and its substitutes, providing you with a valuable resource for your culinary adventures. Whether you’re a seasoned chef or a novice cook, knowing how to substitute farro effectively will open up a world of possibilities in your kitchen. So, the next time you find yourself without farro, you’ll be well-equipped to create delicious dishes with these fantastic alternatives.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
