It has small round grains very rich in taste and in precious nutrients for health: for this reason the sorghum it’s a cereal to discover! Although it is very old and one of the most cultivated in the world, in Italy it is little known and less widespread than wheat, rice, barley and spelt. A pity, because its beneficial properties and his versatility in the kitchenalong with his delicate flavour, make it a very genuine food to vary one’s diet. Let’s get to know sorghum better and find out how to cook it and which are the best recipes to taste it.
The nutritional properties of sorghum
Sorghum (Sorghum vulgare) is a cereal of the family of grasses, the same as wheat, used for centuries for food, both for humans and animals: in fact, it is also used for the production of feed. There are several varieties, originating above all from Africa and South-East Asia, but increasingly cultivated also in Europe and in Italy for the very interesting nutritional profile of this cereal.
Sorghum, it is mainly composed of carbohydrates (almost 70%) and it is very rich in vegetable proteins (about 10%) e fibre (around 6%). it is also aexcellent source of mineralsparticularly iron, calcium, magnesium and potassiume di vitaminsespecially those of the group Bas well as of antioxidants, such as flavonoids. Also, it is low in fat e does not contain glutenso it is also suitable for coeliacs. 100 g of sorghum they contribute on average 350 calorie.
The benefits of sorghum
As we have seen, sorghum, like all cereals, is mostly composed of carbohydrates, which are the main one fuel for the body. Almost half of the calories you take in every day with food must come from complex carbohydrates: sorghum is one valid alternative to pasta, bread and grain cereals to meet your needs and ensure the amount of energy you need for your daily activities.
In addition to being very nutritious and digestiblesorghum, especially if you choose it integral, is also extremely satiating thanks to’high fiber contentwhich help to stimulate intestinal well-being and regularity. The fibers are also allies for keep cholesterol levels under control in the blood and thus safeguard the heart health.
The combination of mineral salts such as magnesium and B vitamins makes sorghum also a excellent natural tonicuseful for counteract physical and mental tiredness, stress and bad moodto promote relaxation and to induce sleep.
This cereal, as we have mentioned, is also a good source of antioxidantsespecially flavonoids. These substances are very important for fight the harmful effects of free radicalsespecially oxidative stress, helping you to prevent aging and cellular degenerationwhich are the basis of chronic, degenerative and cancerous diseases.
How to cook sorghum
Sorghum is available as well whole wheat that decorticatoi.e. deprived of the outermost layer of the grain, the bran, therefore less rich in fibre.
Basically this cereal it does not need soaking: before cooking it is enough rinse it thoroughly in cold water. Yes you can cook like the pasta or by absorption, boiling 2 parts of water and 1 of sorghum in a saucepan over a moderate flame and with the lid on until the liquid is completely absorbed by the cereal. Alternatively, if you use sorghum to prepare soups, you can pour it directly into the pot with the water and other ingredients and cook them together.
Il cooking time and of 30-40 minutes: to be safe, always check the instructions on the packaging.
Not just grains: sorghum derivatives
In the kitchen, sorghum is very versatile also because there are many derivative products of its processing that can be used for many recipes. There sorghum flourfor example, it can be used, alone or together with other flours, to prepare bread, pasta, polenta and desserts, such as cakes, muffins and biscuits. The chapati, the traditional thin round Indian bread, similar to a flatbread, is made with a mixture of flours which may also contain sorghum flour.
The sorghum vegetable drink it is an excellent alternative to cow’s milk for those who are intolerant.
Among the derivatives of sorghum there are also some fermented productsas the beer e il sweetening malt.
You can find sorghum derivatives for sale in natural and organic food stores, where sorghum is also available, both in grains and blown and in the form of crackers oh you pasta.
Recipes with sorghum
Sorghum is an all-season grain because it is delicious both hot and cold.
It goes perfectly with legumes and vegetables and is an excellent alternative to other cereal grains in the soupsin soups and in velvety, where it can replace rice, spelt, barley and oats, but also pseudocereals such as buckwheat, quinoa and amaranth. Try ours sorghum soup with Roman broccoli and chestnuts: it’s a nutritious and very original winter recipe, perfect if you’re tired of the usual vegetable soup.
Like couscous, sorghum is also a perfect base for making savories big salad e poker bowlcombined with vegetables and legumes but also with meat, fish and seafood such as chicken, mussels, clams, shrimp and calamari.
Finally, it is an excellent cereal for enriching meatballs and veggie burgers or for filling stuffed vegetables such as tomatoes, peppers and aubergines: it therefore represents an ideal food to be included in the vegetarian and vegan diet.
Did you know sorghum? Have you ever tasted it? If you’ve never eaten it, it’s time to put it in the pantry and bring it to the table to enjoy its goodness and nutritional benefits.
Discover other recipes with sorghum in the ingredients section of Buonissimo.