Farro: Ancient Whole Grain Packed with Fiber, Protein, and Steady Energy

Farro (often **emmer wheat**) is an **ancient whole grain** with a pleasantly **chewy, nutty** bite. It cooks like rice or barley and shines in salads, soups, and risotto-style dishes ("farrotto"). *Contains gluten.*

- **Calories:** ~125 kcal - **Carbohydrates:** ~26 g (**complex**) - **Fiber:** ~3–4 g - **Protein:** ~4–5 g - **Fat:** ~1 g - **Key micronutrients:** magnesium, iron, B vitamins (niacin, thiamin)

- **Steady energy:** **complex carbs** and fiber. - **Digestive health:** fiber supports regularity and gut bacteria. - **Satiety & weight management:** chewy texture + protein. - **Heart health:** fiber and **magnesium** support cholesterol and blood pressure.

- **Contains gluten** → not suitable for celiac disease or strict gluten-free diets. - **Wheat allergy** risk for sensitive individuals. - **Phytates** in whole grains can reduce mineral absorption (lowered by soaking or overnight pre-soak).

- Toss into **salads** with roasted veggies, herbs, and citrus. - Stir into **soups/stews** for body and nutrition. - Make **farrotto** (risotto-style) with mushrooms and parmesan. - Build **grain bowls** with greens, beans, and a tahini or pesto dressing.

A versatile, hearty whole grain delivering fiber, protein, and minerals—with a satisfying chew.