Whole grains are an important part of a healthy diet, which is why we love using whole grain sorghum in the kitchen! Not only is sorghum delicious and easy to make, it’s also 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! So go ahead and partake in sorghum whenever you can–your body will thank you later.
Whole grain sorghum
- 4 cups water
- 1 cup whole grain sorghum, rinsed
- In a small saucepan, bring water to a boil. If the saucepan is too large for the amount of grain you are cooking the water evaporates quickly.
- Add whole grain sorghum. Cover and bring to a full boil. Reduce heat to medium, cover, and cook for an additional 40-45 minutes or until sorghum is soft with a tender bite. Stir occasionally, add more water if necessary. Strain excess water if necessary. Cooking times may vary with the different sorghum varieties.
- Remove, cover, and allow sorghum to cool completely.
If you are cooking less than 1 cup of sorghum it should be cooked in a small saucepan otherwise water will evaporate.
Different varieties of sorghum may have different cooking times.
To quickly put meals together, cook a double batch of sorghum and refrigerate for 5-7 days, or freeze it for use later on. Reheat cooked sorghum on the stovetop or in the microwave to loosen up the grain. Add some olive oil or butter if the grain is a bit dry. Fluff the sorghum with a fork and enjoy!
Calories: 180 calories, Fat: 1.5 grams, Saturated fat: 0 grams, Carbohydrates: 36 grams, Sugar: 0 grams, Sodium: 5 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
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.