If you love whole grain farro, put these healthy farro recipes on your menu. Each recipe is packed with nutritious ingredients, and designed by a Registered Dietitian. Read on to find recipes for farro salads, soups, farro risotto, plus nutrition information about farro.

four pictures of recipes with farro with text overlay

As a Registered Dietitian, I try to regularly include a variety of whole grains in my diet because they have so many health benefits. My favorite whole grain to cook with is farro! It has a pleasant nutty flavor and slightly chewy texture. Since farro holds its shape when cooked, it doesn’t get mushy, making it perfect for farro salad recipes, farro bowls, farro soup, and farro risotto, or “farrotto”.

In this post, you’ll find healthy farro recipes plus nutrition information about farro. Read on, or click the links below to navigate quickly to each section:

What is farro?

Farro is an ancient whole grain in the wheat family. It looks similar to barley, with a light brown color and oblong shape. It is a good source of plant-based protein and fiber.

Most farro found in stores is sold “pearled” or “semi-pearled”, meaning all or some of the bran is removed. This helps the farro cook faster. The farro recipes in this post will all use pearled farro.

Farro nutrition & health benefits

Is farro healthy?

Farro is incredibly nutritious! It’s a whole grain packed with nutrients. Farro provides more protein and fiber than most other whole grains, in addition to plenty of micronutrients. A one-third cup serving of dry farro provides:

  • 4 grams of dietary fiber (14 percent of your daily needs)
  • 7 grams of plant-based protein
  • A good source of magnesium, zinc, and niacin
  • Small amounts of iron and calcium

Whole grains including farro are loaded with antioxidants. These plant compounds help reduce inflammation and keep our cells healthy by fighting off free radical damage.

Is farro healthier than rice?

Farro is more nutrient-dense than both white rice and brown rice. It contains more dietary fiber and more protein than rice. For this reason, it is an excellent choice for those who follow a primarily plant-based diet.

Is farro gluten free?

No, farro is not a gluten free grain, since it is a part of the wheat family.

However, some people with gluten intolerance can tolerate moderate amounts of farro as it has less gluten in it than regular wheat! If you have Celiac disease, you should not eat any farro or gluten containing products.

If you need a gluten free farro substitute, try making this soup with an equal amount of brown rice, quinoa, or wild rice. Adjust cooking time according to how long your grain needs to cook.

How to cook farro

Farro is easy to cook on the stovetop! There are three types of farro available: whole farro, semi-pearled farro, and pearled farro. Whole farro takes the longest to cook, and pearled farro takes the least amount of time to cook.

The recipes in this post call for semi-pearled or pearled farro, but you can use any type interchangeably – just adjust the cooking time.

This is the easiest way to cook farro:

  1. Combine 1 cup of farro with 2 cups of water in a pot. Add a generous pinch of salt.
  2. Bring water to a boil, then reduce to a simmer and cover.
  3. Cook farro for about 15 minutes until grains are tender and chewy for pearled farro, about 25 minutes for semi-pearled farro, and about 40 minutes for whole farro.
  4. Drain any excess water from the pot and fluff farro with a fork.
  5. Season however you please and add to your recipe.

Below, find 10 healthy recipes with farro.

Large bowl of fall farro salad with gold mixing spoon surrounded by bowls of ingredients

Nourishing Fall Farro Salad with Butternut Squash

This fall farro salad recipe is the perfect vegetarian dinner or side salad! It’s packed with nutritious ingredients like farro, butternut squash, pomegranates ,and goat cheese. Serve warm or cold, you choose!

Large bowl of blueberry basil salad with gold serving spoons and a bowl of blueberries on the side

Blueberry Basil Salad with Avocado and Farro

This healthy blueberry salad makes a perfect summer side dish. It’s packed with simple ingredients including farro, walnuts, arugula, and avocado. Ready in under 30 minutes, it’s a delicious and nutritious weeknight win!

Large bowl of spring farro salad with gold mixing spoons with a small plate of salad on a white backdrop

Farro White Bean Salad with Asparagus and Radishes

This vegan farro salad recipe is full of fresh spring flavor! Ready in about 30 minutes, this recipe is perfect for meal prep because you can enjoy it warm or cold.

Farro Salad with Roasted Vegetables and Feta Cheese

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy goat cheese, and crunchy walnuts, and is perfect for meal prep.

Farro Salad with Spice Roasted Vegetables and Feta Cheese

This farro salad is packed with spice roasted cauliflower and carrots, feta cheese, and a zesty, herby homemade dressing. Make it tonight for dinner and have leftovers for lunch!

Twp bowls with salmon and farro with ingredients surrounding on a grey backdrop

Salmon and Farro Bowls with Tomato and Feta Cheese

Make this simple and healthy salmon and farro bowl recipe for lunch or dinner today! Whole grain farro is delicious mixed with warm cherry tomatoes and feta cheese, especially paired with baked salmon. Easy enough for a weeknight meal, and perfect for meal prep!

bowl of farro cabbage soup with a silver spoonful of pesto on top

Nourishing Cabbage Soup with Farro, White Beans, and Pesto

This cabbage and farro soup with white beans is cozy, nutritious, and easy to prepare in one pot on the stovetop. A spoonful of basil pesto swirled into the soup makes it extra flavorful and delicious! A healthy broth-based soup recipe you’re sure to love.

Two bowls of farro mushroom risotto with a hunk of parmesan cheese on the side, a neutral dish towel, on a light grey backdrop

Mushroom & Kale Farro Risotto (Farrotto)

This kale & mushroom farro risotto recipe is creamy, hearty, and comforting. Farro risotto, aka farrotto, is a nutritious twist on traditional risotto, but just as delicious! Enjoy this vegetarian meal for your next at home date night.

White plate with butternut squash farro risotto garnished with fried sage leaves on a light grey backdrop

Nourishing Roasted Butternut Squash Farro Risotto

This farro risotto recipe is creamy, comforting, and filled with nourishing ingredients like whole grain farro, butternut squash, spinach, and fresh herbs. Farro risotto is easy to make on the stovetop and requires much less stirring than regular risotto made from rice! Ready to eat in less than an hour.

Let me know if you love these recipes by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Large pot of farro vegetable soup with a wooden mixing spoon next to a small bowl of parmesan cheese

10 Easy & Nutritious Recipes with Farro: Farro Vegetable Soup

  • Author: Alex Aldeborgh
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: serves 6
  • Category: Soups and stews
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan

Ingredients

Scale
  • 2 tbsp olive oil
  • 1 cup white onion, diced
  • 1 cup celery, sliced
  • 2 cups carrots, sliced
  • 3 cloves garlic, minced
  • Kosher salt
  • Pepper
  • 1 tbsp tomato paste
  • 1/4 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp Italian seasoning
  • 1 bell pepper, diced
  • 3/4 cup pearled farro
  • 1 15 oz can diced tomatoes
  • 1 quart vegetable broth
  • 1 15 oz can chickpeas, drained and rinsed
  • 3 packed cups curly kale, chopped
  • Shredded parmesan cheese, for serving

Instructions

  1. Heat olive oil over medium heat in a large stock pot.
  2. Add onion, celery, carrots, and garlic, and a generous pinch of salt and a few grinds of pepper.
  3. Cook for about five minutes, until vegetables begin to soften, stirring occasionally.
    vegetables cooked in a ceramic coated stock pot
  4. Add garlic powder, smoked paprika, Italian seasoning, and tomato paste. Stir everything together and cook for another 2 minutes.
  5. Add the bell pepper and pearled farro. Toss everything together and let the farro toast for 1-2 minutes.
    vegetables and dried farro in a ceramic coated stock pot
  6. Add the canned diced tomatoes and vegetable broth. Give everything a good stir. Bring to a boil, then reduce to a simmer and cover.farro vegetable soup in the midst of being cooked after adding the liquids
  7. Cook for 25-30 minutes, until farro is cooked through – it will be tender yet still chewy when done.
  8. Stir in the chickpeas and kale. Cover and cook for another five minutes on low heat until kale is wilted.
    Large pot of farro vegetable soup with a wooden mixing spoon next to a small bowl of parmesan cheese
  9. Portion into bowls for serving. Sprinkle with shredded parmesan cheese, if desired.

Keywords: recipes with farro, farro recipes, farro vegetable soup