Move over quinoa and brown rice. There’s a new healthy superstar in town! Sorghum is a hearty grain packed with fiber and protein. It’s perfect for anyone who wants to add a variety of plant-based foods to their diet. Get the nutrition scoop on sorghum and check out these 20 delicious sorghum recipes that will show you just how versatile this grain can be!
What is sorghum?
If you haven’t tried sorghum yet, you’re in for a real treat! It’s a gluten-free grain with a delicious nutty flavor and a lovely chewy texture. And, while it may be a new ingredient to many of you in the United States (I’m always encouraging my clients to try it!), it’s worth stocking in your pantry along with my other favorite ancient grains!
Is it good for you?
Sorghum is a hearty grain rich in plant-based protein, gut-healthy fiber, b vitamins, and iron-it provides 12% of the recommended daily value for iron! In addition, its lower glycemic index makes sorghum a good choice for blood sugar control, and some varieties of sorghum are also rich in antioxidants.
Gluten-free sorghum is a tasty grain for anyone with celiac disease or gluten sensitivity that needs to follow a gluten-free diet. But, even if you don’t need to exclude gluten from your diet if you’re looking for a new grain to add to your rotation, give sorghum a shot!
Also, if you’re following a low FODMAP diet for IBS, you may be curious to know if sorghum is low FODMAP. Per the Monash app, as of January 10, 2022 sorghum flour has been tested and is low FODMAP. Whole grain sorghum isn’t tested, but it should be low FODMAP too. On the other hand, sorghum syrup is low FODMAP at 2 teaspoons or less but is high FODMAP in larger amounts.
Cool sorghum facts
Sorghum is a highly drought-tolerant crop and sustainable grain used for animal feed and ethanol production. Fortunately for us, sorghum is popping into the mainstream consumer market so that we can enjoy more of this healthy and delicious whole grain!
How to Cook Sorghum
You should be aware that sorghum takes longer to cook than some other grains, so plan enough time for cooking. Below are two methods to choose from.
Stovetop Method (cooking time is ~50 minutes)
Put water in a large or medium pan along with kosher salt and bring to a boil. Add 1 cup sorghum (1 cup of uncooked sorghum makes 4 cups cooked) and turn down the stove to low heat to cook at a low, steady simmer. Cover pot and cook, occasionally stirring, for about 50 minutes, or until your sorghum has a nice chewy bite to it. Drain excess liquid thoroughly, as you don’t want your cooked sorghum grains to be watery.
Slow Cooker Method (~ 4 hours)
I’ve discovered slow cooking a big batch of sorghum then storing leftovers in an airtight container in the refrigerator, or even the freezer, is the best way to enjoy this delicious & nutritious ancient grain.
Check out my slow cooker method for cooking sorghum at The Food Network.
What foods pair well with sorghum?
While you’ll want to try some of the sorghum recipes I’m sharing with you today, here are a few savory and sweet ingredient pairings for cooking with sorghum at home. What different ways would you use sorghum?
- Olive oil, lemon juice, garlic, pine nuts, salt, black pepper
- Carrots, lentils, curry powder, ginger, lime
- (Sweet) Coconut milk, cinnamon, orange zest, raisins
Where to Buy Sorghum
You may find whole grain sorghum and sorghum flour at your local grocery stores, but if not, you can buy it online at Thrive Market, Bob’s Red Mill, and Amazon.
20 Tasty Sorghum Recipes
All of these sorghum recipes are gluten-free, and almost all of them are vegetarian or vegan. Choose from main dishes, sides, salads, breakfasts, and desserts.
Huge thanks to my dietitian and gluten-free food blogger friends for sharing their delicious sorghum recipes, plus I’ve got a few favorites of my own from The Spicy RD Blog. Enjoy!
Sorghum Recipes w/ Sorghum Flour and Sorghum Syrup
Now it’s time to get your own sorghum crush on! Huge thanks to my dietitian and gluten-free food blogger friends for sharing their delicious sorghum recipes!
- Easy 3-Ingredient All-Purpose Gluten-Free Flour BlendThis easy flour blend is my “go-to” for gluten-free baking. Sorghum flour is one of my favorite gluten-free flours, as it tastes most similar to whole wheat flour, IMO, and has a subtle flavorthat goes well with practicallyanything.
- One Bowl Chocolate Chip Pumpkin Bread
- Gluten-Free Sorghum Brownies Serious Eats
- All-Purpose Gluten-Free Flour with Sorghum and RiceLife After Wheat
- Blood Orange Quick Bread Strength & Sunshine
- Chocolate Brownies w/ a Secret Ingredient My Plant-Based Family
- Perfect Cinnamon Rolls Allergy Free Alaska
- Perfect Pizza Crust Allergy Free Alaska
- Cinnamon Yogurt Banana BreadRaias Recipes
- Salted Maple Walnut Pie w/ Sorghum Syrup Treats With a Twist
Whole Grain Sorghum Recipes
- Sorghum PilafThis quick and simple sorghum pilaf with sauteed onions and pine nuts pairs deliciously with roast chicken, grilled salmon, or seared tofu, along with steamed veggies, for an easy weeknight dinner.
- Greek Sorghum Veggie Bowl This satisfying Greek Sorghum Bowl combines a quick pilaf made with sorghum, sauteed onions, and pine nuts with Mediterranean veggies and tangy feta.
- Spiced Apple Yogurt Sorghum Bowl This delicious combination of sorghum, Greek yogurt, and cinnamon-ginger sauteed apple is a comforting and healthy breakfast for a cold winter’s morning.
- Strawberry Vanilla Sorghum Parfait ~ Nutrition Starring You
- Savory Sorghum Burrito Bowls ~ Mom’s Kitchen Handbook
- Cranberry Ginger Sorghum Salad ~ Jessica
- Salad with Sorghum, Grilled Vegetables, & Steak {Use gluten-free tamari for a GF version} ~ Abby Langer Nutrition
- Warm Sorghum Salad with Kohlrabi, Apple & Fennel~ Strength & Sunshine
- Sorghum Bowl with Black Beans, Amaranth, & Avocado ~ New York Times Health
- Sweet Corn Sorghum Stuffed Peppers ~ Naturally Ella
More Sorghum Love: Nutrition, Research, & Sorghum Recipes
- Wondergrain ~ Find sorghum recipes, products for purchase, and sorghum nutrition information.
- Oldways Whole Grains Council: Sorghum June Grain of the Month ~ Fun info on the history of growing sorghum, nutrition information, research studies, recipes, and more!
Have you tried sorghum before? Which of these sorghum recipes do you most want to try? What healthy food are you crushing on lately???
Want to take your health up to the next level, all while eating delicious food? Join my 30-40+ Plants per Week Challenge!
EA Stewart
Registered Dietitian and Nutritionist
EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.
