Il farro si potrebbe definire un parente stretto del grano, visto che il suo aspetto è molto simile. In origine veniva coltivato in Palestina, Iraq, Siria e Iran, ma oggi si è ben adattato al clima europeo. Dopo un periodo di disuso è ritornato in auge grazie alla riscoperta delle sue preziose proprietà. Il farro si presenta come un chicco molto duro di colore beige e grazie al suo guscio, riesce a difendersi dall’attacco di parassiti e sostanze chimiche. In commercio si trova integrale, decorticato, semiperlato, perlato e intero.
Farro: Calorie e Valori nutrizionali
- Calorie: 335 kcal
- Grassi: 2.5 g
- Carboidrati: 67.1 g
- Proteine: 15.1 g
- Fibre: 6.8 g
- Acqua: 10.4 g
- Amido: 58.5 g
Minerali
- Calcio: 43 mg
- Sodio: 18 mg
- Fosforo: 420 mg
- Potassio: 440 mg
- Ferro: 0.7 mg
Grassi
- Colesterolo: 0 mg
Amminoacidi
- Acido aspartico: 0.897 g
- Acido glutammico: 4.332 g
- Alanina: 0.598 g
- Arginina: 0.735 g
- Cisteina: 0.411 g
- Fenilalanina: 0.755 g
- Glicina: 0.633 g
- Isoleucina: 0.607 g
- Istidina: 0.371 g
- Leucina: 1.111 g
- Lisina: 0.459 g
- Metionina: 0.304 g
- Prolina: 1.43 g
- Serina: 0.676 g
- Tirosina: 0.423 g
- Treonina: 0.451 g
- Triptofano: 0.198 g
- Valina: 0.797 g
Zuccheri
- Saccarosio: 2.7 g
Farro: proprietà
Il farro è un alimento molto digeribile, più del grano duro e del grano tenere, e se consumato nella versione integrale è un grande alleato contro le gastriti. Inoltre, è utile anche in caso di stitichezza e recenti studi hanno dimostrato le sue proprietà antitumorali sull’apparato intestinale e digerente.
Il farro è consigliato anche nelle diete dimagranti poiché è povero di grassi, ed è ricco di fibre e proteine, che favoriscono rapidamente il senso di sazietà. Ha un buon contenuto anche di Sali minerali e aminoacidi. Per gli effetti lassativi è sconsigliato a chi soffre di coliti croniche e chiaramente ai celiaci in quanto contiene glutine.
Farro: ricette
Il farro si presta molto bene alla preparazione di minestre, zuppe e sformati. Sono ottime anche le torte salate e con la farina di farro si possono preparare pane, pasta e dolci di vario tipo.
Minestra di farro
Ingrediente
- 250 g di farro
- 100 g di patate
- 300 g di fagioli
- 4 foglie di bietola
- 2 carote
- 1 cipolla
- 1 costa di sedano
- 3 cucchiai di olio extra vergine di oliva
- Sale
Preparazione
Mettete in ammollo il farro per 3 ore e i fagioli per 12. Poi fate bollire i fagioli per 1 ora, aggiungete il sale e fateli cuocere per altri 10 minuti. Mettete da parte l’acqua di cottura.
Fate soffriggere il trito di cipolla, carote e sedano con un filo d’olio e a fuoco basso, dopo qualche minuto aggiungete le patate tagliate a dadini, il farro e l’acqua di cottura messa da parte. Lasciate cuocere per 1 quarto d’ora e dopo aggiungete i fagioli e proseguite la cottura per un’altra mezz’ora. Se serve aggiungete un po’ d’acqua.
La minestra di farro va servita calda e con un filo di olio.
Biscotti light al farro
- 350 g di farina di grano tenero
- 150 g di farina di farro
- 80 g di zucchero
- 200 ml latte
- 20 g di miele
- Un pizzico di sale
- ½ fialetta di aroma al rum
- 1 bustina di vanillina
- ½ bustina di lievito per dolci
Preparazione
Impastate tutti gli ingredienti in una ciotola bella capiente, fino a quando il composto non risulterà omogeneo e morbido.
Infarinate il piano di lavoro e stendete l’impasto aiutandovi con un mattarello. La sfoglia non deve essere più alta di 5 mm. Date la forma che desiderate, se non avete le formine vanno bene anche i bicchieri, con cui potete fare delle mezze lune.
Foderate una teglia con carta da forno e adagiate i biscotti (ricordate di non metterli troppo vicini). Bucherellate con una forchetta e infornate per 20 minuti a 180°C. L’importante è che siano belli dorati. Una volta sfornati fateli raffreddare su una gratella e buon appetito. Sono ottimi a colazione, ma occhio a non esagerare!
Photo Credits|ThinkStock
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