Satiating Summer Salad
Summer salads are the best way to enjoy delicious seasonal produce, especially when they are filled with nutrient-dense ingredients that are hearty enough to actually fill you up. Our Fresh Summer Sorghum Salad is packed with plant-based protein, whole grains, and heart-healthy fats that will satisfy your hunger and keep you satiated. Vegan and naturally gluten-free, our salad is loaded with fiber, vitamins, antioxidants, and most importantly, flavor! This salad is everything that is right about summer with a variety of textures, tastes, and colors that keeps every bite interesting and fresh. We love how the combination of chewy sorghum, soft black beans, creamy avocado, sweet corn, and aromatic onion balance out the bright, acidic tomatoes. These vibrant colored plant foods really highlight the health benefits of summer’s produce; it’s in their bright pigment where they store an abundance of phytochemicals that protect the body’s cells from damage. And because our recipe also includes the superfood powers of ancient grains, this salad is a nutritious, balanced complete meal that provides fuel and long-lasting energy. We dress this dish in a garlicy, lime-infused vinaigrette that is tangy, sweet, and delightfully zesty. Our Fresh Summer Sorghum Salad, filled with the season’s peak produce, makes plant-based eating fun and filling, even long after lunch.
Nutrient Booster: Sorghum
Sorghum is a nourishing, versatile ancient grain that is naturally gluten-free, high in plant-based protein, and rich in fiber. This superfood has a high nutritional profile and is packed with iron, magnesium, phosphorus, niacin and vitamin B6, which promote bone, heart and immune health. Sorghum is a great source of antioxidants, which is important for the body’s cells to combat oxidative stress. Research suggests that consuming sorghum may help lower the risk of chronic diseases, including cancers, cardiovascular disease, type 2 diabetes, and some neurological diseases. Take advantage of sorghum’s plant-based protein and antioxidants by adding it to soups and stews, including it in a breakfast parfait, using it as a substitute for rice of quinoa, or tossing it in your favorite salads.
Our Sorghum Salad is hearty enough to eat as a meal on its own but light enough to serve as a summer side. We love to pair this dish with grilled meat, fish, or chicken — a perfect accompaniment for your backyard barbecues. For delicious grilling ideas, try our Grilled Chicken Satay, Blended Portobello Hamburgers, or Tandoori Chicken Thighs. Our salad also pairs perfectly with many of our other healthy recipes, like our Black Sesame Encrusted Salmon or our Simple Black Bean Burgers. And because it is filled with so many summery ingredients, it can even be transformed into a refreshing salsa by omitting the sorghum. These bright, fresh flavors taste great with Ka-Pop! Chips or even as a topping for a simply prepared protein. Produce in its prime makes the best summer recipes.
Fresh Summer Sorghum Salad
- 2 cups whole grain sorghum, cooked
- 1 (15 ounce) can black beans, drained and rinsed
- 1 cup avocado, diced
- 1 1/2 cups cherry or grape tomatoes, diced
- 1 1/2 cups cooked corn
- 1/4 cup red onion, diced
- 6 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 5 tablespoons lime juice
- 1 teaspoon sorghum syrup, or maple syrup
- 1/4 teaspoon sea salt
- 2 cloves garlic, minced
- 1/4 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, red wine vinegar, lime juice, sorghum syrup, sea salt, garlic, and cilantro until well combined. Pour the dressing from the previous step over the sorghum mixture. Serve.
Serving size: 1 cup, Calories: 295 calories, Fat: 16 grams, Saturated fat: 2 grams,Carbohydrates: 30 grams, Sugar: 3 gram, Sodium: 80 milligrams, Fiber: 7 grams,Protein: 7 grams, Cholesterol: 0 milligrams
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.