As an Ancient Grain, wild emmer was cultivated alongside einkorn in areas of the Fertile Crescent as long ago as 5,000 BC. Emmer, however, seems to have been a more popular crop than either einkorn or even barley1 all of which were boiled into porridge long before ancients knew how to make bread with it.

“Emmer is one of the oldest, cultivated cereal plants. Botanically, it is closely related to the wheat we know today. Due to its long history, emmer is widely recognized as the original form of wheat. Einkorn, spelt and woodland-rye fall under this category as well. These are the predecessors of our modern wheat and rye.”4

Emmer, barley, and einkorn were among the first domesticated crops in the Near East. While it was widely harvested in ancient times, it is still cultivated in the highlands of Europe and Asia as a relict crop. And found wild in modern times in some parts of Iran and Isreal.

Emmer, like einkorn and spelt, may be grouped together as farro and marketed that way. Emmer can be milled and used to make bread or pasta.

Sometimes it is referred to as “true” farro.2 English speakers often use farro as the word for steamed or boiled grain that is made into a salad or similar dishes, rather than using the term for the grain itself.

In Italy, each ancient grain has its own label. Farro grande (spelt), farro piccolo (einkorn), and farro medio which is emmer are all sold there.3 But among these ancient grains, emmer is the most popular. It is considered a better quality grain for cooking than the other two. 

Suzanne Hamlin explained that “farro looks and tastes somewhat like a lighter brown rice,” when boiled. “It has a complex, nutty taste,” she explains, “with undertones of oats and barley. But lacking the heaviness of many whole-wheat grains, farro tastes more elegant than earnest.

“According to the department of plant genetics at the University of Florence, farro is an ancient, unhybridized grain used for thousands of years in North Africa and the Middle East, where farro kernels have been found in Egyptian tombs. During the height of the Roman Empire, farro was used as a primary food and probably even as money.”5

Though emmer is in the wheat family, once again this ancient grain’s gluten is weak. This means as a stand-alone grain it may be challenging to make bread with it. However, when it is used with other higher gluten ancient grains it may be tolerated better by those who are challenged with gluten.

Emmer’s Nutritional Profile

Organic Whole Grain Emmer Nutrition Facts (Dry) Serving Size ¼ cup (47 g).7

Emmer, along with other ancient grains began falling out of favor in the 1960s as bakers began choosing modern wheat varieties for their bread. Then in the 1990s it began making a comeback in European bakeries and later in the USA just for the flavor. But this nutritious grain is packed full of fiber, protein, antioxidants, and some essential minerals and vitamins.6

A 100 g serving of whole-grain emmer contains: 

      • 362 calories
      • 12.75 g protein
      • 2 g fat
      • 72 g carbohydrates
      • 10.5 g dietary fiber
      • Iron: 18.75% of RDI
      • Magnesium: 15% of RDI
      • Niacin (Vitamin B3): 20% of RDI
      • Zinc: 15% of RDI
      • Iron: 4% of RDI 8

It is low in calories but high in protein and fiber, which can benefit both your health and waistline. As a good source of fiber, it may lower the risk of heart disease and type 2 diabetes, while promoting gut-friendly bacteria.

This grain is packed with antioxidants and polyphenols. These both may play roles in protecting us against some cancer, diabetes, heart disease, and stroke.

Adding emmer to your diet can give you a good dose of magnesium, niacin (vitamin B3), and zinc, which all play important roles in the body. For example, magnesium is important for strong bones,  immuno-health, robust nerve and muscle functions, and works to keep your heartbeat regular.9  This important mineral also helps improve insulin sensitivity and control blood glucose levels.10 

Likewise niacin (vitamin B3) and other B vitamins help to break food down and convert it into energy. It promotes healthy eyes, hair, and skin).11

Zinc is necessary for a healthy immune system. It helps to heal wounds and break down carbs during digestion.12

However with all these benefits, it contains some gluten, making it unsuitable for those with gluten sensitivities and celiac disease.

What is your experience with farro emmer? Tell us about it in the comment section below.

REFERENCES

1  Weiss and Zohary, “The Neolithic Southwest Asian Founder Crops,” Current Anthropology, Vo 52, Supplement 4, p. S240, October 2011; see The Origins of Agriculture in the Near East.
2  Suzanne Hamlin,  “Farro, Italy’s Rustic Staple: The Little Grain That Could”, June 11, 1997,  New York Times, (Retrieved November 22, 2012).
3  “Triticum turgidum subsp. dicoccon“. Germplasm Resources Information Network (GRIN). Agricultural Research Service (ARS), United States Department of Agriculture (USDA). Retrieved 11 December 2017.
4  “What is emmer wheat?” Emmer Unsere Urgetreide
5  Hamlin, ibid.
6  Mary Jane Brown, Ph.D., “5 Benefits of Farro, A Healthy and Nutritious Ancient Grain,” Healthline, January 2017.
7  “Organic Whole Grain Emmer Nutrition Facts (Dry) Serving Size ¼ cup (47 g),” Blue Bird Grain Farms
8  “Whole Grain Emmer Farro,” USDA Food Data Central. 
9  Andrea M. P. Romani, “Magnesium in Health and Disease, In: Sigel A., Sigel H., Sigel R. (eds) Interrelations between Essential Metal Ions and Human Diseases , Metal Ions in Life Sciences, vol 13. pp 49-79, Springer, Dordrecht. 2013
10  Parker, Liu,  Van Horn,  Tinker, Shikany, Eaton, and Margolis, “The Association of Whole Grain Consumption With Incident Type 2 Diabetes: The Women’s Health Initiative Observational Study,” Observational Study, Ann Epidemiol, Jun  2013.
11  Yuling Chi and Anthony A Sauve, “Nicotinamide Riboside, a Trace Nutrient in Foods, Is a Vitamin B3 With Effects on Energy Metabolism and Neuroprotection,” Curr Opin Clin Nutr Metab Care, Nov 2013.
12  Chan, Gerson, and Subramaniam, “The Role of Copper, Molybdenum, Selenium, and Zinc in Nutrition and Health,” National Center for Biotechnology Information, Dec 1998

Author: Darryl Alder lives with his wife in Riverside Lodge, which is their home along the Provo River in Utah. He is a retired career Scouter and outdoorsman who spent many hours over a campfire using a Dutch oven and loves sharing recipes for the kitchen and the campfire alike. You can read many of his recipes on this site by searching for Sourdough Saturday or Recipes on the top right-hand side of the blog