The Surprising Family Tree of Ancient Grains
Before diving into the specifics, it's important to clarify the relationship between these two grains. The term "farro" can be confusing because it doesn't refer to a single species of grain. Rather, farro is an Italian word that encompasses three distinct varieties of hulled wheat: einkorn (farro piccolo), emmer (farro medio), and spelt (farro grande). When you purchase a bag labeled simply "farro" in most American grocery stores, you are most likely buying emmer wheat, the most common type. For the purposes of this article, we will focus on comparing this common farro (emmer) with spelt, its genetically different cousin.
What is Farro? The Chewy Grain of Italian Cuisine
Farro, specifically emmer wheat, is a sturdy, ancient grain with a rich history dating back thousands of years. Originating in the Fertile Crescent, it became a staple in Mediterranean diets and remains particularly popular in Italy. After cooking, farro retains a signature firm, chewy texture and a pleasing, nutty flavor. This ability to hold its shape makes it an excellent choice for a variety of dishes where texture is key. Farro is commonly sold in three forms, which dictates its cooking time and nutrient retention:
- Whole Farro: The most nutritious form, with the entire bran layer intact. It requires a long cook time and often benefits from soaking overnight.
- Semi-Pearled Farro: A portion of the bran is removed, which reduces the cooking time while retaining some fiber.
- Pearled Farro: The fastest-cooking option, as all of the bran is stripped away. This also means less fiber compared to the other two versions.
What is Spelt? The Versatile Baker's Grain
Spelt, known as farro grande in Italy, is a separate species of hulled wheat from farro/emmer, with a hexaploid genetic makeup similar to modern wheat. This larger grain has a milder, sweeter flavor profile than farro and a higher gluten content. However, the gluten structure is weaker and more fragile than that of modern wheat, making it highly water-soluble and easier for some people to digest. This unique gluten property makes spelt flour a favorite for baking, producing tender and light baked goods, while still offering a rich, wholesome flavor.
A Head-to-Head Comparison: Farro vs. Spelt
| Feature | Farro (Emmer) | Spelt (Farro Grande) |
|---|---|---|
| Flavor | Earthy, nutty, and savory. | Sweet, mild, and nuanced. |
| Texture | Firm, resilient, and famously chewy. | Softer and more tender when cooked. |
| Best Uses | Salads, soups, side dishes, farrotto, grain bowls. | Baking (breads, muffins, cakes), hot cereal, pilafs. |
| Gluten | Lower and weaker gluten content than spelt and modern wheat. | Higher and more complex gluten than farro, but weaker than modern wheat. |
| Nutrients | Higher in fiber and zinc. | Higher in protein, niacin, and riboflavin. |
| Cooking Time | Shorter cooking time, especially pearled and semi-pearled varieties. | Longer cooking time for whole grain, often requires soaking. |
Diving Deeper into Culinary Applications
Selecting the right grain depends entirely on your recipe's desired outcome. Their distinct properties make them shine in different culinary contexts.
Using Farro
When you need a grain that provides a hearty chew and holds up well to dressings and other ingredients, farro is the superior choice. It is the star of the show in many Mediterranean-style dishes and is especially versatile.
- Grain Salads: Toss cooked, cooled farro with roasted vegetables, fresh herbs, feta, and a vinaigrette for a satisfying and substantial salad.
- Soups and Stews: Add farro to minestrone or hearty stews to add body and a pleasant, chewy texture that won't become mushy.
- Farrotto: Use farro as a flavorful, healthier alternative to Arborio rice for a creamy, risotto-style dish.
- Side Dish: Serve a simple farro pilaf seasoned with olive oil and herbs alongside roasted meats or fish.
Using Spelt
For bakers and those seeking a grain with a sweeter, milder taste, spelt is a must-have. Its unique gluten structure is particularly advantageous for baked goods.
- Baking: Spelt flour can be used to make wholesome, tender bread, cakes, and muffins. It can often be substituted for regular flour, adding a pleasant, nutty depth of flavor.
- Porridge: Cooked as a hot cereal, spelt becomes creamy and comforting, perfect for a warming breakfast.
- Pilafs and Risottos: Although less chewy than farro, spelt can also be used in pilafs and risottos, offering a softer, creamier texture.
Cooking with Farro and Spelt: Techniques and Timings
Regardless of which grain you choose, proper cooking technique is crucial for achieving the perfect texture. For both, boiling like pasta is a reliable method to prevent mushiness, as the grain will not absorb all the water.
- Prep: Rinse the grains thoroughly before cooking to remove any surface debris.
- Boil: Bring a large pot of salted water to a boil. Add the rinsed grains.
- Simmer: Reduce the heat and simmer until the grains are tender but still have an al dente bite. Cooking times will vary depending on the grain and level of pearling. For most store-bought farro (semi-pearled), this is around 20-25 minutes. For whole spelt, expect 40-60 minutes, potentially with an overnight soak.
- Drain: Drain the grains well and spread them on a baking sheet to dry and cool, which prevents clumping.
Conclusion: Your Recipe, Your Grain
The essential difference between farro and spelt lies in their genetics, which translates directly to their culinary performance. Farro (emmer) provides a chewy, hearty texture perfect for salads and soups, while spelt's unique gluten makes it the superior choice for baking airy and flavorful bread. While they share a distant family name, their personalities in the kitchen are distinct. Whether you prioritize a robust, al dente chew or a tender, fluffy baked good, choosing the right ancient grain is key to a successful dish.
Interested in baking with spelt flour? Check out this excellent resource from BBC Good Food. BBC Good Food's Guide to Spelt
