Sorghum is the Whole Grains Council’s grain of the month this June. What better way to celebrate than to showcase sorghum’s wholesome goodness and versatility than in a parade of grain bowls. Grain bowls are a great option for any meal of the day because they can help save time in the kitchen with meal prep and are extremely adaptable, allowing you to use many of the ingredients and flavors you already have in your kitchen.
Where does sorghum fit into the grain bowl mix? You can cook whole grain sorghum in a pressure cooker in approximately 20 minutes, and best of all, you can prepare a large batch that can be stored in the refrigerator or freezer and used at your convenience in your favorite grain bowl recipes.
From a health and wellness perspective, sorghum adds a nutritious punch to mealtime. In fact, whole grain sorghum is an excellent source of fiber, phosphorus and vitamin B6 as well as a good source of protein, magnesium, iron, niacin, potassium and selenium. Beyond its nutritional benefits, sorghum is a naturally versatile ingredient that serves as a catalyst for flavors. With a neutral, nutty flavor and a toothsome bite, sorghum can absorb the flavors and spices of any cuisine, making it a great addition to any grain bowl.
When it comes to building a perfect grain bowl, you may be wondering what to include—but that is what is so great about a grain bowl, it can be as diverse as you would like to make it. Our only advice is to open up the spice cabinet and pantry and let your taste buds lead the way. Pair whole grain sorghum with pulses, vegetables, fruit, nuts, herbs, spices and top with a creative sauce or dressing. Think globally by selecting traditional cuisines throughout the world and add your own twist to provide a one-of-a-kind eating experience.
Must-try grain bowls let you travel the world bowl by bowl with these globally-diverse recipes.
Middle Eastern Sorghum Bowl
Prep time: 10 minutes
Cooks in: 10 minutes
Yield: 2 bowls
Sorghum form: Whole grain
Ingredients:
2 cups cooked whole grain sorghum
1/4 cup snipped fresh parsley
2 tablespoons olive oil
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
Salt and pepper to taste
2 boneless, skinless, chicken breasts
4 wooden skewers, soaked in water for 30 minutes
1 lemon, zested and juiced
1/4 cup olive oil
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon red pepper flakes (optional)
1 cup cooked lentils
1 cup canned garbanzo beans, rinsed and drained
1 English cucumber, thinly sliced
2 medium tomatoes, quartered
1 medium red onion, cut into wedges
Directions:
1. In a medium bowl combine sorghum, parsley, 2 tablespoons olive oil, cumin, cinnamon, salt and pepper. Cover and set aside.
2. Cut chicken into 1-inch cubes and divide between four wooden skewers. In a small bowl combine lemon zest, lemon juice, 1/4 cup olive oil, garlic, salt and pepper flakes, if using. Brush chicken with lemon mixture and grill over medium heat until cooked through and no longer pink, 8 to 10 minutes, turning occasionally.
3. Divide sorghum and chicken between two bowls. Serve with lentils, garbanzo beans, cucumber, tomatoes and onions.
Greek Sorghum Bowl with Artichokes
Prep time: 20 minutes
Cook time: 45 mintues
Yield: 4 servings
Sorghum form: Whole grain
Ingredients:
3 cups cooked whole grain sorghum
1 cup marinated artichoke hearts, quartered
1 cup Kalamata olives, halved
1 cup cucumbers, halved and sliced
1 cup cherry/grape tomatoes, halved
1/2 cup crumbled feta
1/2 cup red onion, thinly sliced
Dressing:
1/4 cup extra virgin olive oil
1/4 cup lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Directions:
1. In a small saucepan, boil 4 cups of water and add 1 cup of whole grain sorghum to make 3 cups of cooked sorghum. Cover with a tight-fitting lid, reduce heat to medium and simmer for 45 minutes or until tender. Fluff with a fork.
2. Combine all salad ingredients, including cooked sorghum, in a large bowl.
3. Whisk together all dressing ingredients. Drizzle dressing over salad and toss to coat. Serve with lemon wedges.
Mexican Fiesta with Sorghum Grain
Ingredients:
2 cups cooked, shredded chicken
1 tablespoon Mexican seasoning blend
3 cups cooked whole grain sorghum
1 avocado, halved and sliced
1 cup pico de gallo
1 cup roasted corn salsa
1 cup black beans
Lime wedges
Sour cream
Directions:
1. In a small saucepan, boil 4 cups of water and add 1 cup of whole grain sorghum to make 3 cups of cooked sorghum. Cover with a tight-fitting lid, reduce heat to medium and simmer for 45 minutes or until tender. Fluff with a fork.
2. In a large bowl combine chicken and Mexican seasoning. Add in the next five ingredients (through black beans). Season to taste with salt and pepper. Serve with lime wedges and sour cream.
Asian Veggies, Chicken and Sorghum Grain bowl
Prep time: 20 minutes
Cook time: None
Yield: 4 servings
Sorghum form: Pearled grain
Ingredients:
3 cups cooked pearled sorghum
12 oz cooked, sliced chicken breast
2 cups shredded cabbage
1 1/2 cups Snap peas
1 cup carrot ribbons
1 cup daikon radish ribbons
2 tablespoons furikake (Japanese nori seasoning)
Dressing:
2 tablespoons vegetable oil
2 tablespoons toasted sesame oil
3 tablespoons rice vinegar
1 tablespoon reduced sodium soy sauce
2 teaspoons sugar
1/2 teaspoon sesame seeds
1/4 teaspoon crushed red pepper
1/4 teaspoon garlic powder
1/4 teaspoon ground ginger
Directions:
1. In a small saucepan, boil 4 cups of water and add 1 cup of whole grain sorghum to make 3 cups of cooked sorghum. Cover with a tight-fitting lid, reduce heat to medium and simmer for 45 minutes or until tender. Fluff with a fork.
2. Combine all salad ingredients in a large bowl. Whisk together all dressing ingredients. Drizzle dressing over salad and toss to coat. Sprinkle with additional furikake, if desired.
Source: Simply Sorghum, a brand by the Sorghum Checkoff.
