Farro is an ancient wheat grain that originated in Mesopotamia. Recently, its popularity is on the rise. Not only does Farro taste great, but it also does wonders for your health. If you can’t find Farro around where you live, the following Farro substitute list is our suggestion for you.
Farro is a nutritious and healthy cereal. But in some cases, this type of grain is not available in your local stores. Thankfully, as a rice-based product, there are many great substitutes for farro grain, such as rice, Quinoa, buckwheat, buckwheat, or barley.
What is A Good Farro Substitute For Cooking
1. Quinoa
Quinoa is one of the most popular healthy foods in the world. This is a great farro gluten-free substitute. Although called a grain, Quinoa is classified as a whole grain. This nut is rich in fiber and vegetable protein. On average, one cup of cooked Quinoa provides about 8 grams of protein and 5 grams of fiber.
With 8 grams of quality protein per cup of Quinoa, it’s a great source of plant-based protein for vegetarians and vegans. Quinoa is also gluten-free, so people with gluten intolerance like celiac disease can still eat it safely.
With the plant compounds Quercetin and Kaempferol, Quinoa has a higher health-promoting effect than familiar vitamins and minerals. This product contains many micronutrients that are excellent for health. These include plant antioxidants called flavonoids, which have been shown to provide many health benefits.
2. Kasha
Kasha is a oatmeal cooked from grains, a traditional dish of the Russians.
One of the outstanding properties of Kasha seeds is that the protein contained in this nut can replace the protein of the meat. Therefore, it also has the same properties and texture as Farro contain gluten.
Because it contains many soluble fibers, this seed also prevents bad cholesterol and produces good cholesterol for the body, greatly contributing to the prevention of cardiovascular diseases.
When processing Kasha, you need to measure the right ratio of water to avoid over-adding, which can easily make this gluten-free substitute for Farro mushy and lose its texture.
3. Wheat Berries
Wheat berries are made from the whole grain of common wheat, bringing together all the best nutrients of wheat. When cooked, they are red with a sweet and nutty taste, which is perfect for making a farro replacement.
Many people might be wondering: “Are farro and wheat berries the same“?
Well, basically, these two foods are rice-based, and they share a similar texture and taste. However, there is a difference between farro and wheat berries. While Farro is quite tender, wheat berries are chewier and stickier. You can consider choosing farro vs. wheat berries for your dish.
Some similar products include Spelt berries and Kamut® berries. These can substitute for wheat berries.
Spelt is produced from the kernel of the Spelt seed, which is mainly composed of carbs, mostly starch, or long chains of glucose molecules. However, the fiber content of Spelt seeds is slightly lower than that of wheat berries. Meanwhile, Kamut has a clear advantage over modern wheat, as it contains up to 40% more protein.
4. Rye Berries
Rye is rather strange to most people, and you can hardly find it around your area. However, that’s not to say that Rye is inferior to other farro grain gluten-free alternatives.
This is a nut that is gray-brown and turns dark brown when cooked.
Rye is known to be a healthy choice for consumers. This is because it contains many antioxidants, which help protect body cells against free radicals, effectively preventing cancer.
Besides, the fiber in rye seeds can also support the digestive system. Regular use of Rye seeds will stimulate the body’s metabolism and improve your weight loss process.
5. Oats Groats
Oats are plant-based foods resulting from hulling goats and have a grain texture quite similar to gluten-free Farro. However, it would help if you soaked the seeds overnight before cooking for the best flavor. When processed, home cooks can combine oats perfectly with meats or vegetables. We assure you this is the right substitute for Farro in a recipe.
Nutritionists evaluate oats as a cereal with high nutritional value, rich in protein, minerals, fat and soluble fiber. In addition, they also contain many antioxidants and lipid-lowering substances such as flavonoids, sterols, and saponins.
Oats are high in soluble fiber, which helps reduce cholesterol absorption into the bloodstream. As a result, this cereal helps prevent heart attacks, strokes, and cardiovascular diseases.
Not only that, but the beta-glucan found in oats also works to reduce the risk of coronary heart disease. In addition, the high fiber content in oats also reduces the risk of diabetes.
6. Whole Grain Barley
Barley is one of the main grains, often used as an ingredient in bread, beverages, and various dishes from all cultures. Despite being one of the oldest grains, it is still widely consumed across the globe.
Barley is an important source of fiber, vitamins, and minerals. Refined grains have had their bran, germ, and most of their fiber and nutrients removed. Consuming barley products can help reduce the risk of obesity, diabetes, heart disease, cancer, and other chronic diseases.
7. Winter wheat
Hearing the name, people will immediately consider winter wheat to be a typical type of wheat grown in winter. However, the name comes from the fact that the plant needs cold temperatures to grow. When planted in late spring, they achieve their best yields in winter climates.
Quite similar to Farro, winter wheat also has a sweet and nutty flavor, which is great for making rice-based recipes. You can use winter wheat as risotto and use it with chicken and refrigerated sesame oil.
8. Rice
White rice is a grain of rice with its bran and germ removed, leaving only the endosperm. It is then processed to improve flavor, extend shelf life and enhance processing properties.
White rice is especially important for pregnant and lactating women because it provides a large amount of mineral folate. This compound helps reduce the risk of congenital disabilities, such as premature birth, birth defects, low birth weight, or stillbirth.
In addition, white rice contains less fiber than Farro, making it an ideal food source for people with diarrhea, diverticulitis, or those who need a low-fiber diet after surgery.
9. Brown rice
In brown rice, a whole grain, only the outer shell is removed after the milling process, and the bran and germ layers remain. As a result, brown rice often contains more nutrients than Farro, including fiber, magnesium, iron, thiamine, and zinc.
Furthermore, the GI (glycemic index) level of brown rice is also lower than other grains. According to nutrition experts, consuming brown rice can reduce blood cholesterol levels and several risk factors for heart disease, stroke, and type 2 diabetes.
Brown rice is still a better choice in most cases because it contains more vitamins, minerals, essential amino acids, and plant compounds. Also, having a lower glycemic index, carbs from brown rice are converted into blood sugar more slowly, which is beneficial for people with diabetes or pre-diabetes.
10. Sorghum
Sorghum is an ancient grain of the grass family Poaceae. It is small, round, and usually white or yellow – although some varieties are red, brown, black, or purple.
Home cooks can cook Sorghum like any other kind of rice-based product. It tastes great even when ground into powder or popped in its whole form, like popcorn. It is also converted into a syrup to sweeten many processed foods.
Sorghum is rich in many nutrients, including B vitamins, which play an essential role in metabolism, nerve development, and skin and hair health.
It’s also a rich source of magnesium, a mineral important for bone formation, heart health, and more than 600 biochemical reactions in your body, like energy production and protein metabolism.
