Sorghum Salad: A Refreshing Gluten-Free, Grain-Based Lunch
If you’re looking for a grain that’s gluten-free, high in fiber, and filled with nutrients, sorghum should be at the top of your list. While many grains can be inflammatory—especially for those sensitive to gluten—sorghum offers a delicious, healthy alternative. With a firm, satisfying texture that’s a bit firmer than pearl couscous, it holds up beautifully in salads and other dishes, making it one of my favorite grains to work with.
Why Sorghum?
Sorghum is a nutritional powerhouse. It’s rich in fiber, vitamins, and minerals, including iron, making it a great choice for those looking to add more plant-based nutrients to their diet. It also works as a gluten-free substitute in many recipes, so it’s an excellent option for those avoiding wheat and other gluten-containing grains.
Dr. Steven Gundry, known for his research on lectins (plant compounds that can cause inflammation and digestive issues for some people), recommends sorghum as a great alternative to grains. While I don’t follow all of his dietary recommendations, I do find his perspective on lectins and sorghum interesting, and it led me to try it—and love it!
Just like it’s important to diversify the fruits and vegetables we eat, I believe mixing up your grains, meats, and drinks is just as essential for overall health. Sorghum fits into that philosophy perfectly, offering a tasty and healthy addition to your meal rotation.
A Simple Sorghum Salad Recipe
This sorghum salad is light, refreshing, and can easily be prepared ahead of time. It’s the perfect lunch option for those looking to keep things simple, yet nutrient-packed. The flavors only improve as the salad sits, so it’s ideal for meal prep, and it holds up well in the fridge for several days.
Ingredients
1 cup sorghum
2 cups water
1 cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup feta cheese (optional)
1/4 cup fresh parsley, chopped
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Instructions
Cook the Sorghum:
Rinse 1 cup of sorghum under cold water.
In a medium saucepan, combine the sorghum with 2 cups of water and bring it to a boil.
Reduce the heat to low, cover, and simmer for about 45-60 minutes, or until the sorghum is tender and the water is absorbed.
Fluff with a fork and let it cool slightly.
Prepare the Vegetables:
While the sorghum is cooking, dice the cucumber, bell pepper, and onion.
Halve the cherry tomatoes and chop the parsley.
Assemble the Salad:
In a large bowl, combine the cooked sorghum with the diced vegetables, feta cheese (if using), and parsley.
Dress the Salad:
Drizzle the olive oil and lemon juice over the salad and toss to combine.
Season with salt and pepper to taste.
Serve and Enjoy:
Serve immediately or refrigerate for a few hours to let the flavors meld together.
Why You'll Love This Salad
Nutrient-Dense: Sorghum is packed with fiber, iron, and essential minerals. It also has a great texture that holds up well in salads without becoming mushy.
Versatile: This salad can be served as a main dish or a side. You can also add more protein (grilled chicken, chickpeas, etc.) to make it heartier.
Meal Prep-Friendly: The salad stays fresh in the fridge for several days, making it perfect for preparing in advance.
Storage Tips
Store any leftover sorghum salad in an airtight container in the fridge for up to 3–4 days. The flavors will continue to develop as it sits, and the texture of the sorghum will remain firm.
