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By Lisa Sharp52 Comments
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Want to know how to cook farro? An easy option is this farro Instant Pot recipe. It’s great for making farro that can be used in all kinds of farro recipes.This post was sponsored by Village Harvest. All thoughts and opinions are my own.
Farro is an ancient grain that’s a staple in many Italian kitchens. It can be used in soups, salads, stews, risotto, and other recipesin place of rice or quinoa. It’s a wonderful source of protein and fiber. It can take a while to cook through. Instant Pot farro is easy to make and a great base for many wonderful farro recipes.
Why You Should Use Farro
It’s a Healthy Plant-Based Protein Source
Since we are reducing our meat intake I’m looking for ways to add more protein from plant sources. We prefer to avoid soy and don’t love to eat a lot of beans.
One place you may not think of for adding protein is grains but it can be a very affordable protein source. Rice and wheat have some protein but not a lot. Some other grains like spelt or kamut are a better source of protein, their uses are limited though.
Another grain that is a good source of protein is farro. It’s an ancient grain, first cultivated in 9000 B.C., with twice the protein and fiber as modern wheat. It’s similar to rice but with more protein and fewer carbs. It works really well in recipes that call for rice like soups, salads, stews, and more.
I looked for farro for a long time, thankfully now it’s becoming more common in the US. I also was happy to be able to find a brand that has great sustainability practices, Village Harvest. I really love the product and I love that they produce it in a sustainable way.
For years we did Meatless Mondays in our house. As my husband started to spend more time in the gym and his protein needs increased we got out of the habit.
We prefer to eat pasture-raised meat, local when possible, and it can cost quite a bit of money. Reducing our meat intake can really helpsave a lot of money on our grocery budget.Reducing your meat intake can also improve your health and is a great way to reduce your environmental impact.
How to Cooking Farro in the Instant Pot
You cook it like rice but while it does absorb a lot of water it doesn’t absorb all of it. Cooking farro on the stove takes about 25 minutes, which isn’t bad but you can make it even faster in an Instant Pot. It can also be made in a rice cooker but anInstant Potis great because it works as a rice cooker, slow cooker, pressure cooker, and more. I love not having to have multiple appliances and insteadonly having one that does the job of seven appliances.
Yield: 1 1/2 cups
Instant Pot Farro
Farro is a great grain with a lot of protein. It's simple to make in the Instant Pot.
Soaking farro is not required, but it can help to reduce the cooking time and some say it improves the texture of the cooked grain. Others also say that soaking the farro can also help to make it more digestible by breaking down some of the complex carbohydrates and proteins that can be difficult to digest.
Add water or broth in a 3 to 1 ratio of water to farro. Cover, cook on high 2 to 4 hours, until farro is soft and chewy. Drain if there is any leftover liquid (or add the cooking liquid to soup so the starches thicken it).
Cook the farro: Fill a medium pot half full of water and bring to a boil. Add the farro, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro.
Farro is sometimes covered in a dusty residue as a result of processing. To remove it (and any other unwanted debris that might be present), always rinse your farro under cool, running water in a fine-mesh strainer before cooking it.
Cover farro with water or vegetable broth and soak in the refrigerator overnight, then drain. Place in a pot and add 3 cups water or stock (enough to cover the grains). Bring to a boil; reduce heat to medium-low and simmer for 10 minutes. Drain excess liquid and serve.
Your Instant Pot will automatically switch to the Keep Warm setting. As soon as it switches to Keep Warm the pressure will begin to drop. The time it will take to release all the pressure depends on the ingredients and the amount of liquid in the pressure cooker.
Instant Pot natural release is when you allow the Instant Pot to cool down by itself, releasing steam slowly. When the food is done cooking, the Instant Pot will automatically release steam gradually until the float valve drops down. This could take up to 30 minutes.
Like arborio and other risotto rice varieties, farro is high in starch (needed to produce creamy risotto). Unlike rice, farro is forgiving. Overcooked rice results in mushy risotto. Farro holds its texture even when overcooked.
All grains have a place in a healthy diet. Farro and barley, being whole grains, contain more fiber and health benefits than white pasta or white rice.
Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.
1. Farro, pictured above right, is often covered in a dry, powdery coating that should be rinsed off before cooking. 2. Rice that's high in starch content, such as sushi rice and jasmine, should be rinsed to reduce stickiness.
The typical farro to water ratio is 1:3. For example, 1 cup of dry farro to 3 cups water. That said, using the pasta method is a bit more flexible as the water isn't meant to all be absorbed. So long as you have at least a 1:3 ratio, you'll be ok!
This step is said to make grains more digestible which allows the body to extract more nutrients. The process of pre-soaking can also help minimize the effects of various anti-nutrients such as phytic acid, which can otherwise inhibit the body's ability to absorb the vitamins and minerals in the grain.
Soaking is not necessary but it does appear to make it easier to digest and breaks down the phytic acid that blocks absorption of some nutrients. See this article from Food and Nutrition Magazine for more information.
Soaking whole grains overnight or for a few hours can help break down anti-nutrients, making them easier to digest. Soaking whole wheat flour before baking can improve its texture and reduce the heaviness often associated with whole grain products.
The farro will absorb a lot of the water, but the excess should be drained off. You can either use a colander or just carefully tilt the pot while using the lid to hold the grains in place. Drain off as much water as possible to prevent it from turning mushy.
Introduction: My name is Kelle Weber, I am a magnificent, enchanting, fair, joyous, light, determined, joyous person who loves writing and wants to share my knowledge and understanding with you.
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