Move over quinoa and brown rice. There’s a new healthy superstar in town! Sorghum is a hearty grain packed with fiber and protein. It’s perfect for anyone who wants to add a variety of plant-based foods to their diet. Get the nutrition scoop on sorghum and check out these 20 delicious sorghum recipes that will show you just how versatile this grain can be!

Collage with photos of sorghum recipes plus text overlay: 20 tasty Sorghum Recipes You Need to Make RIght Now.

What is sorghum?

If you haven’t tried sorghum yet, you’re in for a real treat! It’s a gluten-free grain with a delicious nutty flavor and a lovely chewy texture. And while it may be a new ingredient to many of you in the United States (I’m always encouraging my clients to try it!), it’s worth stocking in your pantry along with my other favorite ancient grains!

Is it good for you?

Sorghum is a hearty grain rich in plant-based protein, gut-healthy fiber, vitamins, and iron. It provides 12% of the recommended daily value for iron! In addition, its lower glycemic index makes sorghum a good choice for blood sugar control, and some sorghum varieties are also rich in antioxidants.

Gluten-free sorghum is a tasty grain for anyone with celiac disease or gluten sensitivity who needs to follow a gluten-free diet. But, even if you don’t need to exclude gluten from your diet if you’re looking for a new grain to add to your rotation, give sorghum a shot!

Also, if you’re following a low-FODMAP diet for IBS, you may be curious to know if sorghum is low-FODMAP. Per the Monash app, as of J7/5/24, sorghum flour has been tested and is low-FODMAP. Whole-grain sorghum hasn’t been tested, but it should be low-FODMAP, too. On the other hand, sorghum syrup is low FODMAP at 2 teaspoons or less but is high FODMAP in larger amounts.

Cool sorghum facts

Sorghum is a highly drought-tolerant crop and sustainable grain used for animal feed and ethanol production. Fortunately, it is now popping into the mainstream consumer market so that we can enjoy more of this healthy and delicious whole grain!

How to Cook Sorghum

You should be aware that sorghum takes longer to cook than some other grains, so plan enough time for cooking. Below are two methods to choose from.

Stovetop Method (cooking time is ~50 minutes)

Put water in a large or medium pan, along with kosher salt, and bring to a boil. Add 1 cup sorghum (1 cup of uncooked sorghum makes 4 cups cooked) and turn down the stove to low heat to cook at a low, steady simmer.

Cover the pot and cook, occasionally stirring, for about 50 minutes, or until your sorghum has a nice chewy bite to it. Drain excess liquid thoroughly; you don’t want your cooked sorghum grains to be watery.

Slow Cooker Method (~ 4 hours)

I’ve discovered that slow-cooking a big batch of sorghum and then storing leftovers in an airtight container in the refrigerator or even the freezer is the best way to enjoy this delicious & nutritious ancient grain. 

Check out my slow cooker method for cooking sorghum at The Food Network.

What foods pair well with sorghum?

While you’ll want to try some of the sorghum recipes I’m sharing with you today, here are a few savory and sweet ingredient pairings for cooking with sorghum at home. What different ways would you use sorghum?

  • Olive oil, lemon juice, garlic, pine nuts, salt, black pepper
  • Carrots, lentils, curry powder, ginger, lime
  • (Sweet) Coconut milk, cinnamon, orange zest, raisins

Where to Buy Sorghum

You may find whole grain sorghum and sorghum flour at your local grocery stores, but if not, you can buy it online at Thrive Market, Bob’s Red Mill, and Amazon.

20 Tasty Sorghum Recipes

These sorghum recipes are all gluten-free and almost all vegetarian or vegan. Choose from main dishes, sides, salads, breakfasts, and desserts.

Huge thanks to my dietitian and gluten-free food blogger friends for sharing their delicious sorghum recipes. I’ve also got a few favorites of my own from The Spicy RD Blog. Enjoy!

Sorghum Recipes w/ Sorghum Flour

Loaf of pumpkin chocolate chip bread on a floured cutting board.

Whole Grain Sorghum Recipes

Overhead photo of a white bowl with sorghum salad topped with tomato, cucumber, olives, feta cheese, and fresh thyme.

More Sorghum Love: Nutrition, Research, & Sorghum Recipes

Have you tried sorghum before? Which of these sorghum recipes do you most want to try? What healthy food have you been crushing lately???

Want to take your health up to the next level, all while eating delicious food? Join my 30-40+ Plants per Week Challenge!