Sorghum is an ancient, gluten-free cereal, 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 taking care of themselves, as well as the planet.
Cooking it is simple and, in a few steps, it becomes the perfect base for many delicious and nutritious recipes: from a light lunch at the office (like the cold summer salad or as a substitute for couscous) to a warm dinner (in soups and stews) or as a base for vegetable burgers.
OTHER NAMES:
Sudanese wheat or Ethiopian wheat: historically called this way due to its African origin.
In some Italian dialects or rural traditions, it may also be referred to as big wheat, African buckwheat, or other popular names related to its appearance or use.
#cookingcereals
GLUTEN-FREE Recipe.
How to cook other cereals
- Difficulty: Easy
- Cost: Cheap
- Rest time: 5 Minutes
- Preparation time: 2 Minutes
- Portions: 4People
- 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
(weight uncooked)
🍀 For a main dish (such as sorghum salad, bowl, cold dish): 2.5-2.8 oz per person
🍀 As a side dish: 1.4-1.8 oz per person
🍀 For a soup or velouté: 1.1-1.4 oz, if sorghum is added as an ingredient
🍀 For vegetable burgers or patties: 1.8-2.1 oz per person, to mix with legumes or vegetables
🍀 For desserts or porridge: 1.4-1.8 oz, adjusted based on other ingredients
- 7.1 oz sorghum
- to taste water (14.1 – 21.2 oz based on cooking type)
Tools
- Casserole
SORGHUM – Basic Cooking
Conduct a visual check of the cereal.
HULLED Sorghum: rinse well under running water.
WHOLE Sorghum: does not require mandatory soaking, but soaking for 6-8 hours (or overnight) helps make it more digestible and speeds up cooking. Always rinse before cooking.
Cooking in a Pressure Cooker
HULLED Sorghum
🍀boil (1 part sorghum and 4 parts water): place the cereal in plenty of cold, salted water and cook for about 10 minutes from the whistle. Vent the pressure cooker and drain the cereal
🍀for absorption (1 part sorghum and 2 parts water): cook in a pressure cooker in cold, salted water for 8 minutes from the classic whistle; after cooking, turn off the heat and leave the sorghum in pressure for an additional 5 minutes without opening to allow complete absorption of the water (cooking as per 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. Vent the pressure cooker and drain the cereal
Cooking in a Pan
HULLED Sorghum
🍀boil: pour into abundant boiling, salted water and cook for 18-20 minutes, until soft but still slightly al dente. Once cooked, drain
🍀for absorption (1 part sorghum and 2.5 parts water): pour into a pan with cold, salted water, cover with a lid, cook on low heat for about 18 minutes, then turn off the heat and leave to rest until the water is completely absorbed (similar procedure to couscous)
WHOLE Sorghum
🍀boil: cook in hot, salted water on 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 cereals do not cook well by absorption.
STORE cooked sorghum
Store 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 allows it to be kept longer, but defrosting will make it lose some texture, making it softer. Therefore, use it mainly in soups or hot dishes, while for salads it is better to consume it fresh.
RECIPES with sorghum
Sorghum with Zucchini
Ingredients for 2 people
– 4.2 oz sorghum
– 2 zucchinis
– 1 clove of garlic
– Extra virgin olive oil
– Salt to taste
– Aromatic herbs (basil, mint, thyme)
Procedure
Cook in salted water or by absorption (as above). Meanwhile, cut the zucchinis into cubes 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
– 4.2 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 to taste
Procedure
Cook the cereal in salted water or by absorption. Meanwhile, wash and cut the vegetables into cubes and sauté them in a pan with oil. Cook over medium heat until tender but still crunchy. Add the sorghum and halved cherry tomatoes, mix to flavor, and serve.
Winter Recipes
Soup with Sorghum
Ingredients for 2 people
– 2.8 oz whole sorghum
– 1 carrot (or a piece of squash)
– 1 potato (or a zucchini)
– 1 celery stalk
– 1/2 onion
– 2 cups vegetable broth
– Extra virgin olive oil
– Salt to taste
– Aromatic herbs to taste
Procedure
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 as needed. Adjust salt, season with herbs, and serve hot.
Soup with Lentils
Ingredients for 2 people
– 2.8 oz hulled sorghum
– 3.5 oz dried lentils
– 1 carrot
– 1 celery stalk
– 1/2 onion
– 2 cups vegetable broth
– Extra virgin olive oil
– Salt and herbs to taste
Procedure
Chop the onion, cut the carrot and celery into pieces. Make a light sauté with a little oil, then add the sorghum and lentils (both rinsed, for faster cooking do a short pre-soak). Pour in the hot broth and cook on low heat for 20 minutes, add more broth if needed. Adjust salt, season with aromatic herbs, and serve the soup hot.
Risotto-style Sorghum
Ingredients for 2 people
– 4.2 oz sorghum
– 1/2 onion
– 1 zucchini (or other vegetable of choice)
– Vegetable broth to taste
– Extra virgin olive oil
– Salt and aromatic herbs to taste
Procedure
Chop the onion and sauté in a little oil. Add the sorghum and toast for 1-2 minutes. Add the vegetable cut into pieces and start adding hot broth little by little, stirring as for a risotto. Cook for about 30-35 minutes, until the sorghum is soft and creamy. Adjust salt, season with herbs or spices, and serve.
Burgers
Ingredients for 2 people
(4 small burgers)
– 3.5 oz cooked sorghum
– 1 carrot (or squash)
– 1 zucchini (or a potato)
– 1/2 onion (and/or 1 clove of garlic)
– 2 tablespoons breadcrumbs (or to taste)
– 1 tablespoon flour (even chickpea or oat)
– Extra virgin olive oil
– Salt and spices to taste
Procedure:
Grate the vegetables and wilt them 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 them 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
– 2.1 oz cooked sorghum
– 1/2 onion
– flour to taste (even chickpea or whole)
– 1 teaspoon mustard (optional)
– Aromatic herbs to taste (rosemary, thyme, parsley)
– Breadcrumbs to taste
– Extra virgin olive oil
– Salt to taste
Procedure
Blend chickpeas, sorghum, onion, flour, mustard, and herbs until you get a smooth paste. Let the mixture rest in the fridge for at least 30 minutes to make it firmer and easier to shape. Form 4 cutlets, coat them in breadcrumbs, and cook them in a pan with a little oil, on both sides to brown them.
Meatballs
Ingredients for 2 people
(about 12 meatballs)
– 4.2 oz cooked sorghum
– 1 egg
– 1 carrot (or a potato)
– 1 small zucchini (or squash)
– 1/2 onion (and/or 1 clove garlic)
– 2 tablespoons breadcrumbs (or to taste)
– Extra virgin olive oil
– Salt and spices to taste
Procedure:
Grate the vegetables and briefly sauté in a pan with a little oil. Mix with the cooked sorghum, egg, breadcrumbs, salt, and spices until you get a homogeneous mixture. Form the meatballs and cook them in a static oven preheated to 356°F (180°C) for 20-25 minutes, turning them halfway through cooking, or fry them in plenty of oil. Serve with a dipping 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 yet with a crunchiness that remains.
Both have a pleasant hint of hazelnut.Can it replace rice?
Yes, it is an excellent alternative to rice, with a richer nutritional profile and a lower environmental impact.
What are the benefits of sorghum?
It is rich in fiber, antioxidants, B vitamins, and minerals such as 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 looking for a filling, complete food suitable for a natural diet.
The hulled, on the other hand, has reduced fiber and is more delicate, both in taste and digestion. Nonetheless, it remains an excellent source of complex carbohydrates and minerals.What are the contraindications?
In general, it is a well-tolerated cereal. However, whole sorghum, being richer in fiber, can be heavy for those with a sensitive intestine or suffer from bloating and irritable bowel. In these cases, it is better to start with small amounts or prefer the hulled one, which is more digestible, more delicate, and with less rough fiber.
In case of digestive disorders, or if following specific diets, it is always advisable to seek the advice of a professional.Is sorghum suitable for children?
Yes, it is a nutritious and digestible food, perfect for the whole family, including the little ones.
