You ran out in the middle of the recipe. You simply hate the flavour. You're allergic. Whatever the reason is that you're looking for an alternative, I have the perfect farro substitutes for you.
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Farro is an ancient grain with a nutty, chewy texture. Recently, health-conscious eaters - like us! - have began to use it more often due to its high levels of protein and dietary fiber. Whether you're using it in a main dish, side, salad or soup, farro is guaranteed to satisfy your tastebuds and nutritional needs. So, talk about a tough grain to replace. But don't worry, it's doable!
When looking for a farro substitute, you want to find an option that matches not only in flavour, but also in the texture and nutrition that the grain is known for. From wheat berries to quinoa, there are several ingredients you can swap in that you probably already have in your kitchen.
Scroll down to see the full list of options.
Top picks
If you're in a rush, I get it. Below are my two favourite farro replacements that you can find in your pantry or at your local grocery store.
Want to know more? Keep scrolling for all the details on how to use these two options and so many other farro substitutes.
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1. Wheat berries
Wheat berries can be used in place of farro in a 1:1 ratio.
Pros:
- Farro and wheat berries are both whole grains with a chewy texture and nutty flavour.
- Wheat berries can be used as a substitute for farro in most recipes.
- Nutritionally, wheat berries are also a power house, rich in fiber and many other nutrients.
Cons:
- Wheat berries are slightly stickier and chewier than farro.
- They have a slightly longer cooking time, so you make sure you have the time to use wheat berries as a replacement.
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2. Buckwheat Groats
Buckwheat be used in place of farro in a 1:1 ratio.
Pros:
- Like farro, buckwheat has an earthy, nutty flavour.
- Buckwheat is a nutritious and healthy grain that's high in fibre and protein.
- They have a quicker cooking time than farro, so work well if you're in a rush.
- Buckwheat grouts, also known as kasha, can be used as a replacement for farro in some recipes. They work best in dishes that don't require a lot of cooking, such as when they're used as a side dish or salad topper.
Cons:
- While it is nutty, the flavour of buckwheat does differ from farro.
- The texture is firm, yet gummy. So, your finished dish will have a different consistency.
- Consider how important the traditional farro flavor and texture is to your dish before replacing.
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3. Quinoa
Quinoa can be used as a farro alternative in a 1:1 ratio.
Pros:
- Like farro, quinoa has a nutty flavour and slightly chewy texture.
- It is also a great source of fibre, protein and other important nutrients. In fact, it's the only grain the provides complete proteins with all the essential amino acids.
- Quinoa has a shorter cooking time than farro, so is good when you're in a rush or want to speed up a recipe.
- Quinoa can be used as a farro substitute in most recipes, including in salads, pilafs, and side dishes.
Cons:
- While it does have a nutty taste like farro, its overall flavour profile is much milder. So consider adding more flavour through herbs and spices when using quinoa as a farro replacement.
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4. Barley
Barley be used in place of farro in a 1:1 ratio.
Pros:
- Similar to farro, barley has a chewy texture and nutty taste.
- It's also a nutritious grain that's known for its high fiber content.
- Barley can be used as a replacement for farro in most recipes.
Cons:
- Barley has a slightly softer texture than farro. So, consider the role texture plays in your dish before making the swap.
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5. Bulgur
Bulgur be used as a substitute for farro in a 1:1 ratio.
Pros:
- Bulgur can replace farro in most recipes.
- Similar to farro, bulgur has a nutty flavor and chewy texture.
- It's also high in fibre and other important nutrients.
Cons:
- Bulgur has a softer texture than farro. So, consider the role texture plays in your recipe before making the swap.
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6. Kamut
Kamut can be used as a farro substitute in a 1:1 ratio.
Pros:
- Like farro, kamut is an ancient grain with a nutty flavor (although it is slightly sweeter).
- It also matches farro in its chewy texture and high nutrient content.
- Kamut can be used as a substitute for farro. in most recipes.
Cons:
- Kamut has a larger grain size than farro. So, consider whether the appearance is important in your recipe before replacing.
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7. Spelt
Spelt can be used as a farro substitute in a 1:1 ratio.
Pros:
- Like farro, spelt is an ancient grain with a nutty taste and chewy texture.
- It also is a nutritious grain, with high fibre and many important vitamins and minerals.
- Spelt is a suitable replacement for farro in many recipes.
Cons:
- Spelt has a larger grain size than farro. So, consider whether appearance is important in your dish before replacing.
- The texture is slightly different. Spelt berries tend to remain a little tougher than farro.
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8. Millet
Millet can be used as a farro substitute in a 1:1 ratio.
Pros:
- Millet is a whole grain that's rich in protein, antioxidants and other important nutrients.
- Millet can be used as an alternative for farro in some recipes. It works best when flavour and texture don't matter, and you're simply looking for a nutrient-dense grain replacement.
Cons:
- Millet has a different flavour and texture than farro.
- It has a mild taste with hints of bitter and sweet notes.
- Unlike farro, it isn't chewy. Instead, it's texture is soft and a little crumbly, like couscous.
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9. Oat groats
Oat groats can be used as a farro substitute in a 1:1 ratio.
Pros:
- Oat groats are whole oats that haven't been processed., meaning their outermost layer, with all the nutrients, stays in tact. That makes them a nutritional powerhouse.
- They have a nutty, slightly sweet flavour, like farro.
- Oat groats can be used as an alternative to farro in some recipes.They can work well in stews and porridge.
Cons:
- They have a long cooking time. So consider this in your recipe duration. You can soak the oats overnight to reduce the overall cooking time.
- You can't confuse oat grouts with other kinds, like rolled oats. These other types of commercially processed oats will not be suitable replacements.
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10. Brown Rice
Brown rice can be used a farro substitute in a 1:1 ratio.
Pros:
- Brown rice is a good source of nutrients (although it has less fibre than farro).
- It has a nutty flavour, but also tastes slightly flowery.
- It has a shorter cooking time than farro, so can be good if you're in a rush.
- It's convenient as many of us have it available in our pantry.
- Brown rice can be used as replacement for farro in some recipes. But, it's best where flavour and texture don't matter as much and you're simply looking for a grain replacement.
Cons:
- Brown rice has a different flavor and softer texture than farro, so the finished dish will be quite different.
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11. White rice
White rice can be used a farro substitute in a 1:1 ratio.
Pros:
- White rice has a shorter cooking time than farro, so can be good if you're in a rush.
- It's convenient as many of us have it available in our pantry.
- White rice can be used as replacement for farro in some recipes. But, it's best where flavour and texture don't matter as much and you're simply looking for a grain replacement.
Cons:
- White rice has a different flavor and softer texture than farro, so the finished dish will be quite different.
- White rice is not as nutritious as farro as many of its nutrients are stripped in commercial processing.
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Summary
There are a number of reasons you might be looking for farro substitutes. From food intolerances to lack of availability to taste presences.
These are the best substitutes for farro:
- To imitate the texture of farro, go for something chewy. Your best bets are wheat berries, quinoa, kamut and spelt.
- To mimic the taste of farro most closely, use a grain with a nutty flavour, like wheat berries, quinoa, barley, bulgur, kamut, spelt, oat groats, brown rice.
- If you don't have any of these grains on hand, use white rice or millet.
What is farro?
- An ancient grain with a chewy texture and nutty, slightly sweet taste.
- Farro is a whole grain that's high in protein, fibre, B vitamins, iron and zinc.
- Pearled farro is the most common kind you'll find in grocery stores. While it cooks quicker, it's the least nutritious because some of its outer layers have been removed.
- Whole farro is the most nutritious kind of farro because it's minimally processed. While the cooking time is longer, you can shorten it by soaking the grains ahead of time.
- Semi-pearled farro is a compromise between the above two. It offers more nutrients than pearled farro, but not as many as whole farro. And, it's cooking time is somewhere in between the two.
How to use farro
I’ll share some of my favourite recipes using farro below. But, to make you the master of your own kitchen, I want to share a few ideas on how you can start using farro in your cooking.
- Salads: Like rice or pasta, farro can be used to add a chewy dimension to salads and bowls.
- Soups: In a hearty soup, you need a grain. Farro is a great option for texture and flavour.
- Side dishes: Much like other grains, farro can be served simply as a side dish at dinner.
- Stuffed vegetables: Who doesn't love a stuffed bell pepper? Farro is the perfect grain to add nutrients and mass.
- Breakfast porridge: Similar to oats, farro can be mixed with milk, fruit, granola, nuts or seeds to create a healthy morning meal.
- Baked goods: It can be ground into flour to make nutritious, delicious baked goods like muffins and breads.
Is farro healthy?
You bet. Farro is an ancient grain that has increased in popularity because of its health benefits.
- Farro is a whole grain, meaning it contains all parts (the bran, germ, and endosperm) and all of its nutrients.
- Its high dietary fiber content helps to keep you fuller for longer and regulate your digestion.
- It also contains healthy levels of iron, zinc, magnesium, and vitamins A and E, all significant for a balanced diet.
- Farro is also rich in antioxidants which can help reduce oxidative damage to your cells.
So if you’re looking for a delicious, wholesome grain option, farro is it!
Have you tried any of these farro substitutes? Do you have any of your own? Please take a minute to leave a comment below with your suggestions.
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