Medium-sized hulled grain, golden-brown, with a chewy texture and rich, nutty flavor. Sold in Italy and the US as 'farro medio' (medium farro) — the most common type sold as 'farro' in US grocery stores. One cup cooked provides: 8g protein (higher than modern wheat), 5g fiber, 20% DV magnesium, 18% DV zinc, 15% DV iron, and 13% DV B3 niacin. Lower gluten than modern bread wheat and a different protein structure.
Available as 'farro' at Whole Foods, Trader Joe's, and Italian specialty stores. Growing mainstream availability. Affordable in bulk. Also available at some Middle Eastern and North African grocery stores as 'emmer.'
Emmer's nutritional superiority over modern bread wheat follows the same pattern as einkorn: higher mineral density (zinc at 18% DV vs. modern wheat's 8% DV; iron at 15% DV vs. 10% DV), higher protein, and lower glycemic index. The zinc content is particularly relevant — zinc deficiency is widespread in communities consuming modern processed wheat products where zinc has been lost in milling. Emmer's zinc at 18% DV per cup, combined with magnesium at 20% DV, makes it the most mineralrich common wheat grain available. The glycemic index of emmer (approximately 40-50) versus modern whole wheat bread (approximately 69-74) reflects the slower digestibility of the intact ancient grain matrix — particularly when eaten as intact grain rather than flour.
Rinse emmer berries. Semi-pearled emmer (farro medio) is the most common US version — cooks in 25-30 minutes after soaking or 40-45 min without soaking. Simmer 1 cup farro in 2.5 cups water or broth. Use as a grain bowl base (the Italian farro salad), in soups (minestrone), as a risotto (farro-otto), or as a hot breakfast porridge. Whole-grain emmer (unhulled) requires 60-90 min. Available at Whole Foods, Trader Joe's, and Italian specialty stores as 'farro.'
Free, no account needed to ask.