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What Exactly Are Ancient Grains?
The term “ancient grains” isn’t strictly scientific, but it generally refers to grains that have remained largely unaltered by selective breeding over recent centuries. Think of them as the ancestors of the grains commonly found on supermarket shelves today. Unlike modern wheat, which has been bred primarily for yield and specific baking qualities, ancient grains like farro, spelt, kamut, einkorn, and millet retain more of their original characteristics. This often translates to unique flavour profiles, interesting textures, and a different nutritional makeup, though it’s important to remember they are still grains! Cooking with them can feel like stepping back in time, using ingredients that have sustained cultures for thousands of years. They offer a delightful chewiness and earthy notes that can transform a simple meal into something special. Let’s dive into two popular choices: farro and spelt.Getting Friendly with Farro
Farro is often the gateway ancient grain for many home cooks, and for good reason. It’s relatively easy to prepare and incredibly versatile. The term “farro” can actually refer to three different types of hulled wheat: einkorn (farro piccolo), emmer (farro medio), and spelt (farro grande). However, most of the farro sold in North America is emmer wheat. It’s known for its robust, nutty flavour and distinctly chewy texture that holds up beautifully even after long cooking.Understanding Farro Types
You might see farro labelled as whole, semi-pearled (semiperlato), or pearled (perlato). Whole farro has the entire bran and germ intact, offering the most nutrients and fibre but requiring the longest cooking time, often needing an overnight soak. Semi-pearled farro has some of the bran removed, reducing cooking time while retaining decent nutritional value. Pearled farro cooks the fastest as most of the bran is gone, but it has less fibre. For beginners, semi-pearled is often a good compromise between cooking time and nutritional benefit.How to Cook Farro
Cooking farro is much like cooking rice or barley. Start by rinsing the grains under cold water to remove any dust or debris. While soaking isn’t always necessary (especially for pearled or semi-pearled), soaking whole farro overnight can significantly shorten its cooking time. The basic method is boiling: Use a ratio of about 1 part farro to 3 parts water or broth. Bring the liquid to a boil, add the rinsed farro, then reduce the heat, cover, and simmer. Cooking times vary widely depending on the type:- Pearled Farro: 15-20 minutes
- Semi-Pearled Farro: 25-30 minutes
- Whole Farro (unsoaked): 40-60 minutes (or longer)
- Whole Farro (soaked): 30-40 minutes
Using Farro in Your Meals
Farro’s versatility is its superpower. Its chewy texture makes it a natural star in salads – think Mediterranean farro salad with cucumbers, tomatoes, olives, feta, and a lemon vinaigrette, or a hearty autumn version with roasted squash, kale, and toasted pecans. It’s also excellent in soups and stews, adding substance and a satisfying bite that doesn’t turn mushy. Use it as a base for grain bowls, topped with roasted vegetables, beans, and your favourite protein. It can even stand in for Arborio rice in risotto or be served simply as a side dish, perhaps drizzled with olive oil and sprinkled with herbs.Exploring Earthy Spelt
Spelt is another ancient wheat variety, distinct from emmer (the common farro) but sometimes grouped under the “farro” umbrella in Italy (as farro grande). It has a slightly sweeter, nuttier flavour than common wheat and a softer texture compared to farro’s robust chew. Spelt has gained popularity not just as a whole grain (spelt berries) but also as a flour for baking.Cooking Spelt Berries
Spelt berries are the whole grain kernels. Like whole farro, they benefit from rinsing and optional soaking (overnight is best) to reduce cooking time. Cooking them is similar to farro: use a 1:3 ratio of spelt berries to water or broth. Bring to a boil, then simmer covered until tender but still slightly chewy. Unsoaked spelt berries can take 50-60 minutes or more, while soaked berries might cook in 40-45 minutes. Drain any excess liquid. Cooked spelt berries have a lovely plumpness and a gentle chew. They work beautifully in pilafs, salads (where their softer texture provides a nice contrast), hearty soups, or as a breakfast porridge alternative, simmered with milk or water and topped with fruit and nuts. Their slightly sweet undertone pairs well with both savoury and sweeter additions.Important Note on Gluten: While sometimes perceived as easier to digest, it’s crucial to remember that both farro and spelt are ancient varieties of wheat. They absolutely contain gluten. Therefore, they are unsuitable for individuals with celiac disease or non-celiac gluten sensitivity. Always exercise caution if you have dietary restrictions related to gluten.
Baking with Spelt Flour
Where spelt really shines differently from farro is in its flour form. Spelt flour can often be substituted for whole wheat or even all-purpose flour in many recipes, offering a slightly nutty, subtly sweet flavour. It’s popular in bread, muffins, pancakes, waffles, cookies, and even pasta. However, spelt flour behaves a bit differently than modern wheat flour. Its gluten structure is more delicate and soluble. This means you need to be careful not to overmix batters or doughs made with spelt flour, as they can become dense or crumbly. Often, recipes using spelt require slightly less liquid than those using conventional wheat flour. Starting by substituting spelt for a portion (say 25-50%) of the regular flour in a familiar recipe is a good way to get acquainted with its properties.Farro vs. Spelt: Key Differences
While both are ancient wheat relatives with nutty flavours, there are distinctions:- Texture: Farro (typically emmer) is generally chewier and firmer. Spelt berries are usually softer and plumper when cooked.
- Flavour: Farro often has a more robust, earthy, and slightly nutty flavour. Spelt tends to be milder, sometimes described as slightly sweeter.
- Common Uses: Farro excels in salads, grain bowls, and soups where its chewiness is desired. Spelt berries work well in similar dishes but offer a softer bite. Spelt flour is widely used in baking, whereas farro flour is less common.
Why Embrace These Grains?
Stepping beyond refined grains introduces wonderful diversity to your meals. Farro and spelt bring unique textures and earthy, nutty flavours that commodity wheat often lacks. They add satisfying substance to vegetarian dishes and can make simple meals feel more gourmet. There’s also something deeply grounding about cooking with ingredients that have such a long, rich history. They remind us of a time before hyper-processing, offering a taste of agriculture’s past.Tips for Ancient Grain Success
Sourcing
Look for farro and spelt berries in the bulk bins or grain aisles of well-stocked supermarkets, health food stores, or specialty food shops. Italian markets are often a good source for farro. Spelt flour is usually found alongside other baking flours. Online retailers offer a wide variety.Storage
Like other whole grains, store farro and spelt berries in airtight containers in a cool, dark, dry place (like a pantry). They can last for many months this way. Because they contain natural oils in the germ, whole grains can eventually go rancid, so storing them in the refrigerator or freezer can extend their shelf life even further, especially in warm climates or if you buy in large quantities. Spelt flour is best stored similarly – airtight in a cool, dark place, or in the fridge/freezer for longer keeping.Verified Tip: For consistent results when cooking farro or spelt berries on the stovetop, always start by rinsing the grains. Use a reliable liquid-to-grain ratio, typically 3 parts liquid (water or broth) to 1 part grain. Maintain a gentle simmer, covered, and start checking for doneness about 10 minutes before the suggested cooking time, as variations exist between brands and batches.
