Summer is almost here, and what better way to enjoy the warmer weather than with a fresh salad? The vibrant colors displayed in this recipe pair perfectly with the refreshing flavor profiles that come from avocado, black beans, tomatoes, and corn. It also has whole grain sorghum, which is teeming with health benefits. Studies have shown that sorghum can reduce glucose responses, which may suggest that sorghum could be beneficial in managing glucose and insulin levels (1). Sorghum is also naturally low in fat, sodium, and cholesterol, which makes it the perfect grain to incorporate in almost any meal you choose, including this salad! Make sure to follow the package directions when cooking sorghum. You can also batch-cook sorghum with a pressure cooker (1 cup whole grain sorghum + 2 cups water = 20 minute cooking time) or a slow cooker (1 cup whole grain sorghum + 3 cups water = 4 – 5½ hours cooking time on high). So go ahead and enjoy this refreshing summer salad with your friends and family–it’s one that you will want to make again and again.
Fresh Summer Sorghum Salad
- 2 cups whole grain cooked sorghum
- 1 - 15oz can black beans, rinsed and drained
- 1 cup diced avocado
- 1½ cup grape or cherry tomatoes, diced
- 1½ cup cooked corn, frozen works well
- ¼ cup red onion diced (optional)
- 6 tablespoons olive oil
- 5 tablespoons lime juice
- ¼ teaspoon sea salt
- 2 garlic clove, minced
- ¼ cup cilantro, chopped
- Cook sorghum according to package directions and cool to room temperature.
- In a large bowl mix together cooked sorghum, black beans, avocado, grape tomatoes, corn, and red onion. Set aside.
- In a small bowl, whisk together olive oil, lime juice, sea salt, garlic, and cilantro until well combined.
- Pour the dressing from the previous step over the sorghum mixture.
- Serve by itself or over grilled, chicken, fish or tofu.
Whole grain sorghum is a nourishing, versatile ancient grain that's easy to batch cook and add to other meals. Add sorghum to soups and salads, or enjoy as a breakfast parfait. Sorghum holds it's consistency well and does not get soggy. Store refrigerated for 5-7 days, in a tightly sealed container.
We prefer to use organic corn as it is one of the crops that is genetically modified. Many frozen food companies have organic corn.
Switch it up! You can add red peppers and or cucumbers, serve over lettuce or chopped kale, sprinkle hemp seeds, and sprinkle sunflower seeds, pumpkin seeds or red pepper flakes on top.
Nutrition facts for ¼ cup portion as a salsa:
Calories: 75 Fat: 4 grams, Saturated fat: 0.5 grams, Carbohydrates: 9 grams, Sugar: 0 grams, Sodium: 25 milligrams, Fiber: 2 grams, Protein 1.75 grams Cholesterol: 0 milligrams
Serving size: 1 cup Calories: 300 calories, Fat: 16 grams, Saturated fat: 2 grams, Carbohydrates: 35 grams, Sugar: 1 gram, Sodium: 100 milligrams, Fiber: 8 grams, Protein: 7 grams, Cholesterol: 0 milligrams
(1) Grain Sorghum Muffin Reduces Glucose and Insulin Responses in Men. Food and Function. http://www.ncbi.nlm.nih.gov/pubmed/24608948
Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. However, we were not compensated for this post. All opinions are our own.