Add a pop of color to your dinner menu with our Israeli style salad! Inspired by the fresh, zesty flavors of the Mediterranean, this classic dish is child-friendly, and filled with wholesome ingredients that provide a boost of protein and fiber, including sorghum, cucumber, tomatoes, red onion, basil, olive oil, and lemon juice. 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 salad with your friends and family–it’s one that you will want to make again and again.
Israeli Style Salad with Sorghum
- 3 cups whole grain cooked sorghum (1 cup uncooked sorghum), follow package directions
- 2 cups cucumber, diced with peel
- 2 cups tomatoes, diced
- ½ cup red onion, diced
- ½ cup basil, finely chopped (optional)
- 2 tablespoons mint, finely chopped (optional)
- ½ cup Olive Oil
- ¼ cup red wine vinegar
- 2 tablespoons lemon juice + to taste
- 1-2 garlic cloves, minced
- ¼ teaspoon sea salt
- Dash of black pepper
- In a bowl toss the sorghum, cucumbers, tomatoes, onions, basil, and mint together. Set aside.
- In a bowl, whisk together the olive oil, red wine vinegar, lemon juice, and garlic.
- Pour over the salad and stir.
- Season with salt and pepper, and serve.
Use ¼ cup lemon juice to replace ¼ cup of the red wine vinegar.
If desired, add some of your favorite vegetables, such as red bell peppers, for added nutrition.
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 its consistency well and does not get soggy. Store refrigerated for 5-7 days, in a tightly sealed container.
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.
Serving size: 1 cup Calories: 310 calories, Fat: 20 grams, Saturated fat: 3 grams, Carbohydrates: 30 grams, Sugar: 4 grams, Sodium: 130 milligrams, Fiber: 5 grams, Protein: 5 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