Learn how to cook sorghum perfectly in the instant pot and stovetop. You can make a variety of dishes with this nutritious gluten-free grain.
Sorghum, also called jowar, is a grain that is quite popular in India. It is used to make porridge, flour and it pops up just like corn.
I have been trying to include more healthy grains and millets in our daily meals such as buckwheat and sorghum. So sorghum was a natural choice to add. And it is so easy to cook in the instant pot, or the stovetop.
You can use it as a substitute for rice, or add it to salads or soups.
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What is Sorghum?
Sorghum is an ancient cereal that has been around for more than 5000 years. It was first cultivated in Africa and it slowly became popular in Egypt, India, and China.
Is sorghum a grain?
Sorghum is known as a super grain with a mild, nutty flavor and is a popular ingredient to add as a flour for many baking recipes. It is more closely related to corn rather than wheat, rye or barley.
Sorghum is also known as Great millet, milo, durra or shallu. In India, sorghum is known Jowar, Cholam or Jonna, whereas in China it called as kaoliang and in West Africa as Guinea corn.
Is sorghum gluten-free?
Yes, it is a gluten-free grain that can be made into so many recipes. It can be popped like popcorn, made into porridge, or added to salads. It is even available as a syrup.
Where to buy?
Sorghum is available in the grain section of some grocery stores such as Whole Foods. It is also available with online sellers like Amazon and Bob's Red Mill.
Sorghum Nutrition Benefits
Sorghum comes with loads of nutritional benefits. It is an iron powerhouse that contains about 12% of the daily recommended value. Other than iron, this super grain also has other nutrients such as Vitamin B1, B2, B5, magnesium, proteins, and fiber.
The health benefits of this cereal grain are immense:
- Sorghum is well known for its anti-inflammatory effects as it contains phenolic compounds
- Helps in managing your weight loss journey
- Has anti-cancer effects
How to cook?
There are different ways to cook sorghum like stovetop and instant pot. Also, there is always a question about the soaking v/s no soak process when it comes to sorghum. I have tried both recipes and they work just fine.
If you are using the instant pot for cooking sorghum, you can skip soaking. However if cooking on the stovetop, it is better to soak to reduce the cooking time.
Ingredients
This recipe has basic ingredients - sorghum/jowar, water and salt.
You can use broth in place of water if you prefer.
Instant Pot Method
- Rinse the soaked sorghum under running water to remove the starch and other impurities.
- Then add the rinsed sorghum to the instant pot with water and salt. Add 2.5 cups of water to one cup of sorghum. This ratio has given me the best results.
- Seal the lid with the vent in sealing position and cook on high pressure for 30 minutes.
- Let the pressure release naturally.
- Open the lid, and give it a stir. If there is any excess liquid, drain it using a strainer.
- Fluff the drained sorghum with a fork and season it as you like.
- Serve the cooked sorghum hot or cold , add to soups and salads or just enjoy it as a side dish.
Stovetop Pressure Cooker
Follow the same steps as above, and pressure cook for 1-2 whistles on high flame. Then lower the flame to medium and let it cook for another 15 minutes. Let the pressure release naturally.
Stovetop Method
- (optional) Rinse sorghum and soak in 3 cups of water for 6-8 hours. Then drain the water.
- In a medium saucepan, add the rinsed sorghum to water along with salt.
- Bring the water to boil, then reduce flame to low and simmer for about an 1 hour or until the sorghum gets tender.
- You can cover the pan with a lid for even cooking and keep stirring at regular intervals. If needed, add some more water to the pan.
- When the sorghum becomes tender, drain the remaining liquid using a strainer and fluff it with a fork.
- Season the sorghum and enjoy.
How to store?
You can store sorghum for a longer amount of time when compared to other grains.
You can cook it beforehand, store sorghum in an airtight container and refrigerate it for up to 4 days. Cooked sorghum can be stored in freezer safe ziploc bags or containers for up to 3 months.
How to use?
You can use the cooked sorghum in any number of recipes.
- You can add them to salads along with veggies.
- Use it is as a substitute for rice or quinoa in your daily meals.
- Add it to your buddha bowl recipes such as this vegan sweet potato bowl.
- Make it part of your weekly meal prep.
Sorghum Recipes
Hope you enjoy this healthy super grain and add it to your regular meals.
Common Questions
In comparison to other grains, the starches in sorghum take longer for the body to digest. As a result, sorghum is a great supplement to any meal, filling you up without adding too many calories to your diet. This will prevent you from munching on snacks at odd times.
Sorghum grain is a small, round seed that ranges in color from nearly yellow to dark red to dark brown. Sorghum is an alternative cereal for corn in many countries around the world. Sorghum grain contains more protein and less fat than corn, but it does not contain carotene.
Grass allergies and pollen allergies are extremely common. Unfortunately, Sorghum is a grass and has been linked to allergic reactions in some people. Nausea, vomiting, red and itchy mouth, and abdominal pain are common symptoms of food allergies.
Here are more healthy meal prep recipes you will enjoy:
- Instant Pot Wild Rice
- Instant Pot Cannellini Beans
- Instant Pot Brown Rice
- Instant Pot Steamed Broccoli
How to cook Sorghum?
Equipment
Ingredients
- 1 cup Sorghum
- 2 ½ cup Water
- ½ teaspoon Salt optional
Instructions
- Rinse the sorghum with cool water.
Stovetop Method
- (optional) Soak sorghum in 3 cups of water for 6-8 hours. Then drain the liquid.
- In a medium saucepan, add sorghum, water and salt. Bring to a boil, then reduce flame to low and simmer for about an 1 hour or until the sorghum gets tender. You can cover the pan with a lid. Stir occasionally, and add more water if needed. Drain any remaining liquid. Fluff with a fork and season to taste. Enjoy!
Instant Pot Method
- Add the rinsed sorghum to the Instant Pot with water and salt. Close the lid with vent in sealing position. Cook on high pressure for 30 minutes .
- Let the pressure release naturally, then open the lid.
- Drain any excess liquid by transferring the cooked sorghum to a strainer. Fluff with a fork and season to taste. Serve hot or cold, in soups and salads, or as a side dish.
Video
Notes
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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