Farro is a healthy whole grain that Italians have been eating for years in recipes ranging from salads to soups. Chef Seamus Mullen shares some of farro's health benefits, what to look for when shopping and how to cook it.

By Rachael Ray Every Day
September 01, 2012

"Farro Is fairly new to American cooks (including me!), but Italians have been eating it for more than 2,000 years. I love the hearty nuttiness that the healthful whole grain adds to everything from salad to soups -- and it makes me feel great, too!"

-- Seamus Mullen, Chef at New York City's Tertulia and Author of Hero Food



Fiber Fix
A cup of faro has about 8 grams of cholesterol-lowering fiber. That's four times as much as white rich; brown rice weighs in at around 5 grams.

Chill Pill
Whole grains like faro are full of minerals, including magnesium, which may relieve tension and menstrual cramps.

Smart Carb
Farro's complex carbs break down slowly, keeping your energy level stable. The grain also has cyanogenic glucosides, a type of carb that may boost the immune system.


Look for pearled or semi-pearled faro. Because part of the grain has been removed, these types of faro will cook more quickly than whole grain faro.


  • Use faro in place of Arborio rice to make risotto.
  • Stir cooked farro into brothy soups.
  • Mix warm cooked farro with milk or cream and top with honey and nuts for a hearty breakfast.
Farro Salad with Arugula & Tuna


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