Farro is a new grain to most Americans, but it has actually been around for over 2,000 years.

Mostly known to be a staple in the ancient Roman diet (and still very popular in Italy), this hearty grain can be used in substitution for any recipe that calls for brown rice or wheat berries.

Farro is also extremely nutritious. One cup contains 8 grams of cholesterol-lowering fiber and 7 grams of muscle-building protein, and is also a good source of iron.

The most common questions asked about the grain are “Where can I find farro?” and, “How do I cook it?”

Lucky for you, Hy-Vee now has its very own line of ancient grains. Your local Hy-Vee carries more than just farro.

You can choose to also experiment with black beluga lentils, black barley and red quinoa, just to name a few.

To prepare farro, just place it in a pot with enough water to completely cover the grain. Bring it to a boil, reduce heat to medium-low and let simmer for around 30 minutes. Drain off any excess water and voila! You’ve got farro that is ready to be incorporated into any soup, stew, casserole or salad recipe you have in mind. Try this delicious salad or side dish recipe below to bring a taste of Italy to your table.

Mediterranean Farro Salad

(Serves 5)

Recipe adapted from: Bob’s Red Mill

All you need

•1 cup farro

•3 cups water

•1/2 cup diced red onion

•1 cup seeded and diced tomatoes

•1-1/2 cups seeded and diced cucumber

•1/4 cup lemon juice

•2 Tbsp. olive oil

•½ cup chopped parsley

•½ cup reduced-fat feta cheese

All you do

1. Rinse farro under cold water and place in a pot with 3 cups of water or stock. Bring to a boil, reduce heat to medium-low and simmer for 30 minutes. Drain off any excess liquid.

2. Let farro cool to room temperature.
3. When cool, toss farro with onion, tomatoes, cucumber, lemon juice, olive oil, parsley and feta. Serve chilled or at room temperature.

Nutrition Information per serving: Calories: 215, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 140 mg, Total Carbohydrate: 31 g, Dietary Fiber: 6 g, Protein: 8 g

The information is not intended as medical advice. Please consult a medical professional for individual advice.