Sorghum belongs to the grass family and is one of the world’s leading cereal crops in terms of cultivated area and production volume, next to rice, wheat and corn. Its roots go back to Africa, several thousand years ago cultivation began in the regions of today’s Ethiopia and Sudanand later the plant spread to Asia and other continents. Today, most of the world’s harvest still comes from countries in Africa and Asia, where sorghum is one of the primary sources of energy in the diet. Such a strong position results from resistance to drought, heat and poor soil, thanks to this, it works where other cereals fail.
This durability goes hand in hand with a huge number of varieties, differing in grain color and purpose, from typical food to feed. Mostly hulled or pearl, light or red sorghum is sold, which remains elastic after cooking and has a mild taste, similar to basmati rice. In Poland, this grain is just gaining popularity, so it is easiest to find it in organic stores and on the Internet, although it is also increasingly available in large chains. Prices usually range from about PLN 7 to PLN 9 per 500 g and from PLN 11 to PLN 14 per kilogram, with larger packages allowing for additional savings.
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Sorghum stands out because it combines high energy value with a decent nutritional composition. In 100 g of dry grain there is about 330 kcal, mainly from carbohydrates, but at the same time there is about 10-11 g of proteina small amount of fat and a significant portion of fiber. The most important feature for many people is the lack of gluten, which makes it suitable for elimination diets. The grain also provides B vitamins and minerals such as magnesium, potassium, iron and zinc, especially if it is not thoroughly cleaned.
In the daily diet, sorghum is considered a grain that is light on the digestive system filling for a long time. The fiber it contains supports intestinal function, and the slower rate of carbohydrate digestion promotes a more stable energy level after a meal. Thanks to this, it is often chosen by people who care about their weight and those who want to avoid sudden fluctuations in blood sugar. It works best as part of a varied diet that includes various sources of cereals they complement each other.
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This grain takes more time than rice, but the preparation method is there simple and repeatable. The most common ratio is one part sorghum to three parts water or broth, and cooking over low heat usually takes 40 to 55 minutes until the grains are soft but still pliable. Before cooking, it is worth rinsing them thoroughly and keeping an eye on the liquid level during long cooking, as it evaporates during long cooking and can easily burn. Pearled or portioned pouch variants are faster to process and can be ready-made even after about 30 minutes.
An even better effect is achieved by soaking sorghum beforehand, for example for several hours or overnightwhich shortens cooking time and improves the structure of the grains. After straining, it is worth leaving them covered for a few minutes to equalize the moisture, making them more loose. If the dish is to be easily digestible, it is best to cook it until completely soft and not combine it with very fatty additives. When using this grain for the first time, it is also wise to start with smaller portions, especially if the diet was previously low in fiber.
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Sorghum most often ends up on the plate as a substitute for rice or groats in dinner dishes. Cooked grains retain their shape and flow, so they work well in dishes with sauce, with baked vegetables, meat, fish or in plant-based stews. In salads, it combines well with oven-baked vegetables, legumes and sour dressings because it does not become soggy or lose its structure due to moisture. For people on a gluten-free diet, it is also important that sorghum is used to produce flour that can be used for pancakes, pancakes or bread, usually in combination with other flours to obtain better baking structure.
The second group of dishes are breakfast and dessert dishes. Cooked grains can be served warm with milk or a plant-based drink, fruit and nuts, just like porridge, and after cooling they can be used in puddings and sweet salads. Sorghum can also be roasted in a dry pan to obtain a crispy snack or topping for yogurt and desserts.
Source: Terazgotuje.pl
