Sorghum is an ancient, gluten-free grain, drought-resistant and cultivated with a very low environmental impact. Rich in fiber, minerals, and with a low glycemic index, it is perfect for healthy and plant-based cooking. It is a sustainable choice for those who love to take care of themselves, but also of the planet.
Cooking it is simple and, in just a few steps, it becomes the perfect base for many tasty and nutritious recipes: from a light lunch at the office (like the cold summer salad or as a substitute for couscous) to warm dinners (in soups and broths) or as a base for vegetable burgers.
OTHER NAMES:
Sudan Grass or Egyptian Wheat: historically called this way, due to its African origin.
In some Italian dialects or farming traditions, it may also be called simply big wheat, African buckwheat, or other popular names related to its appearance or use.
GLUTEN-FREE recipe.
How to cook other grains
- Difficulty: Easy
- Cost: Inexpensive
- Rest time: 5 Minutes
- Preparation time: 2 Minutes
- Portions: 4 People
- Cooking methods: Stovetop, Pressure Cooker
- Cuisine: Healthy
- Seasonality: All Seasons
- Energy 164.50 (Kcal)
- Carbohydrates 36.05 (g) of which sugars 0.00 (g)
- Proteins 5.31 (g)
- Fat 1.73 (g) of which saturated 0.31 (g)of which unsaturated 1.34 (g)
- Fibers 3.35 (g)
- Sodium 5.00 (mg)
Indicative values for a portion of 135 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
PORTIONS per person
(raw weight)
🍀 For a single dish (like sorghum salad, bowl, cold dish): 2.5 – 3 oz per person
🍀 As a side dish: 1.5 – 2 oz per person
🍀 For a soup or a velouté: 1 – 1.5 oz, if sorghum is added as an ingredient
🍀 For vegetable burgers or patties: 1.5 – 2 oz per person, to mix with legumes or vegetables
🍀 For desserts or porridge: 1.5 – 2 oz, to adjust based on other ingredients
- 7 oz sorghum
- to taste water (14 – 21 oz depending on the cooking method)
Tools
- Saucepan
SORGHUM – Basic Cooking
Perform a visual check of the grain.
Hulled SORGHUM: rinse thoroughly under running water.
Whole SORGHUM: no soaking is mandatory, but soaking for 6-8 hours (or overnight) helps make it more digestible and speeds up cooking. Always rinse before cooking.
Pressure Cooker Cooking
Hulled SORGHUM
🍀boil (1 part sorghum and 4 parts water): place the grain in plenty of cold, salted water and cook for about 10 minutes from the whistle. Release the pressure cooker and drain the grain
🍀absorption method (1 part sorghum and 2 parts water): cook in a pressure cooker in cold, salted water for 8 minutes from the usual whistle; once cooking is complete, turn off the heat and leave the sorghum under pressure for an additional 5 minutes without opening to allow for complete water absorption (cooking as shown in the photo steps above)
Whole SORGHUM
🍀boil (1 part sorghum and 5 parts water): pour into cold, salted water and cook for 18 minutes from the whistle. Release the pressure cooker and drain the grain
Cooking in a saucepan
Hulled SORGHUM
🍀boil: pour into plenty of boiling salted water and cook for 18-20 minutes, until a soft but slightly al dente texture is achieved. Once cooked, drain
🍀absorption method (1 part sorghum and 2.5 parts water): pour into a saucepan with cold, salted water, cover with a lid, cook over low heat for about 18 minutes, then turn off the heat and leave to rest until the water is fully absorbed (similar method to couscous)
Whole SORGHUM
🍀boil: cook in hot, salted water over low heat for 40-50 minutes, until the grains are tender but still slightly firm. If the water reduces too much during cooking, add more hot water. Once ready, drain.
Whole grains do not cook well using the absorption method.
STORING cooked sorghum
It keeps in the refrigerator for up to 4 days, sealed in an airtight container. This way it retains freshness and flavor, ready to be reused in salads, soups, or other dishes.
Freezing it allows for longer storage, though thawing will lose some texture, making it softer. It is best used in soups or hot dishes, while for salad it is best consumed fresh.
RECIPES with sorghum
Sorghum with Zucchini
Ingredients for 2 people
– 4 oz sorghum
– 2 zucchinis
– 1 garlic clove
– Extra virgin olive oil
– Salt to taste
– Aromatic herbs (basil, mint, thyme)
Method
Cook in salted water or using the absorption method (as above). Meanwhile, dice the zucchinis and sauté in a pan with garlic, oil, and salt. Add the cooked sorghum, mix to flavor and serve.
Sorghum with Vegetables
Ingredients for 2 people
– 4 oz sorghum
– 1/2 eggplant
– 1 zucchini
– 1/2 bell pepper
– 6 cherry tomatoes
– Extra virgin olive oil
– Salt to taste
– Aromatic herbs or spices of choice
Method
Cook the grain in salted water or using the absorption method. Meanwhile, wash and dice the vegetables, sauté in a pan with oil. Cook over medium heat until tender but still crispy. Add the sorghum and halved cherry tomatoes, mix to flavor and serve.
Winter Recipes
Sorghum Soup
Ingredients for 2 people
– 3 oz whole sorghum
– 1 carrot (or a piece of pumpkin)
– 1 potato (or a zucchini)
– 1 celery stalk
– 1/2 onion
– 2 cups vegetable broth
– Extra virgin olive oil
– Salt to taste
– Aromatic herbs of choice
Method
Chop the onion and cut the vegetables into pieces. Sauté in a little oil, add the whole sorghum and pour in the hot broth. Cook over low heat for 30-40 minutes, adding broth if necessary. Adjust salt, add aromatic herbs and serve hot.
Lentil Soup
Ingredients for 2 people
– 3 oz hulled sorghum
– 3.5 oz dry lentils
– 1 carrot
– 1 celery stalk
– 1/2 onion
– 2 cups vegetable broth
– Extra virgin olive oil
– Salt and herbs to taste
Method
Chop the onion, cut carrot and celery into pieces. Make a light sauté with a little oil, then add the sorghum and lentils (both rinsed, for quicker cooking soak briefly in advance). Pour in hot broth and cook over low heat for 20 minutes, add more broth if needed. Adjust salt, add aromatic herbs and serve the soup hot.
Risotto-style Sorghum
Ingredients for 2 people
– 4 oz sorghum
– 1/2 onion
– 1 zucchini (or other vegetable of choice)
– Vegetable broth to taste
– Extra virgin olive oil
– Salt and herbs to taste
Method
Chop the onion and sauté in a little oil. Add the sorghum and toast for 1-2 minutes. Add the diced vegetable and start adding hot broth little by little, stirring as you would for a risotto. Cook for about 30-35 minutes, until the sorghum is soft and creamy. Adjust salt, add herbs or spices and serve.
Burgers
Ingredients for 2 people
(4 small burgers)
– 3.5 oz cooked sorghum
– 1 carrot (or pumpkin)
– 1 zucchini (or potato)
– 1/2 onion (and/or 1 garlic clove)
– 2 tablespoons breadcrumbs (or to taste)
– 1 tablespoon flour (also chickpea or oat)
– Extra virgin olive oil
– Salt and spices to taste
Method:
Grate the vegetables and wilt in a pan with a little oil. Combine with the cooked sorghum, add breadcrumbs, flour, salt, and spices. Mix until you get a compact mixture. Let the mixture rest in the fridge for at least 30 minutes, to make it firmer and easier to shape. Form the burgers with wet hands and cook in a pan with a little oil, 3-4 minutes per side, until golden and crispy. Serve hot.
Chickpea and Sorghum Cutlets
Ingredients for 2 people
(4 small cutlets)
– 3.5 oz cooked chickpeas
– 2 oz cooked sorghum
– 1/2 onion
– to taste of flour (also chickpea or whole)
– 1 teaspoon mustard (optional)
– Aromatic herbs to taste (rosemary, thyme, parsley)
– Breadcrumbs to taste
– Extra virgin olive oil
– Salt to taste
Method
Blend chickpeas, sorghum, onion, flour, mustard, and herbs until you get a soft mixture. Let the mixture rest in the fridge for at least 30 minutes, to make it firmer and easier to shape. Form 4 cutlets, bread them, and cook them in a pan with a little oil on both sides to brown them.
Meatballs
Ingredients for 2 people
(about 12 meatballs)
– 4 oz cooked sorghum
– 1 egg
– 1 carrot (or a potato)
– 1 small zucchini (or pumpkin)
– 1/2 onion (and/or 1 garlic clove)
– 2 tablespoons breadcrumbs (or to taste)
– Extra virgin olive oil
– Salt and spices to taste
Method:
Grate the vegetables and briefly sauté them in a pan with a little oil. Mix with the cooked sorghum, egg, breadcrumbs, salt, and spices until you get a homogeneous mixture. Shape the meatballs and bake in a preheated static oven at 350°F for 20-25 minutes, turning them halfway through cooking, or fry them in plenty of oil. Serve with a side sauce.
FAQ (Questions and Answers)
Taste and texture of sorghum
The whole has a more intense and rustic flavor, with a firm texture and rich in fiber.
The hulled is more delicate and slightly sweet, soft but with a crunch that remains.
Both have a pleasant nutty note.Can it replace rice?
Yes, it is an excellent alternative to rice, with a richer nutritional profile and a low environmental impact.
What are the benefits of sorghum?
It is rich in fiber, antioxidants, B vitamins, and minerals like iron and magnesium. It aids digestion and helps maintain stable blood sugar levels.
The whole is richer in fiber, antioxidants, and micronutrients, and is ideal for those seeking a filling, complete, and natural diet.
The hulled, on the other hand, has reduced fiber and is more delicate, both in taste and digestion. It remains a great source of complex carbohydrates and minerals.What are the contraindications?
In general, it is a well-tolerated grain. However, whole sorghum, being richer in fiber, may be heavy for those with a sensitive intestine or suffering from bloating and irritable bowel. In these cases, it is better to start with small quantities or prefer the hulled one, which is more digestible, more delicate, and with less raw fiber.
In cases of digestive conditions, or if following specific diets, it is always advisable to seek the opinion of a professional.Is sorghum suitable for children?
Yes, it is a nutritious and digestible food, perfect for the whole family, even for the little ones.
