Equipment
Ingredients
Grain Base
- 200 g whole grain sorghum, rinsed well
- 700 ml water
Fresh Vegetables
- 150 g english cucumber, diced into 1cm cubes
- 150 g cherry tomatoes, halved
- 1 avocado, pitted, peeled, and cubed
- 50 g red onion, finely minced
- 15 g fresh flat-leaf parsley, finely chopped
Lemon Vinaigrette
- 45 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 2 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 345 kcal
- Protein
- 7 g
- Carbohydrates
- 44 g
- Fat
- 19 g
- Fiber
- 7 g
- Sugar
- 4 g
- Sodium
- 208 mg
- Saturated Fat
- 3 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 3 g
- Potassium
- 558 mg
- Calcium
- 34 mg
- Iron
- 2.5 mg
- Magnesium
- 108 mg
- Phosphorus
- 189 mg
- Zinc
- 1.3 mg
- Vitamin A
- 20 mcg
- Vitamin C
- 19 mg
- Vitamin E
- 2.7 mg
- Vitamin K
- 83 mcg
- Vitamin B6
- 0.4 mg
- Thiamin
- 0.22 mg
- Riboflavin
- 0.12 mg
- Niacin
- 2.6 mg
- Folate
- 53 mcg
- Water
- 266 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the rinsed sorghum and water into a medium saucepan. Bring the mixture to a rolling boil over medium-high heat.
Reduce the heat to low, cover the saucepan with a tight-fitting lid, and allow the sorghum to simmer gently until tender but still chewy.
Drain any excess water from the cooked sorghum using a fine mesh strainer. Spread the grains out on a baking sheet or wide plate to cool completely to room temperature.
In a small mixing bowl, vigorously whisk together the extra virgin olive oil, freshly squeezed lemon juice, kosher salt, and black pepper until fully combined and slightly opaque.
While the sorghum cools, chop the cucumber, halve the cherry tomatoes, mince the red onion, and chop the fresh parsley. Prepare the avocado last to minimize oxidation.
Transfer the cooled sorghum to a large mixing bowl. Add the prepared cucumber, cherry tomatoes, red onion, and parsley.
Pour the lemon vinaigrette over the salad and toss well to ensure every grain is coated. Gently fold in the cubed avocado right before serving so it retains its shape.
Chef's Notes
- Sorghum is a fantastic gluten-free alternative to farro or couscous. It maintains its structural integrity incredibly well, which prevents this salad from turning soggy over multiple days in the refrigerator.
- If raw red onion is too pungent for your palate, soak the minced onion in cold water for 10 minutes, then drain and pat dry before adding it to the bowl. This removes the harsh sulfurous bite.
- To extract the maximum amount of juice from your lemon, roll it firmly on the countertop under the palm of your hand before cutting into it. This bursts the inner membranes.
- The dressing ratio here leans heavily on acid to cut through the rich, fatty texture of the avocado and the dense starch of the grain. If you prefer a milder dressing, increase the olive oil to 60ml.
Storage
Refrigerator: 3 days — Avocado will oxidize and turn brown over time. If making ahead for meal prep, omit the avocado and fold it in fresh just before serving.
Troubleshooting
Sorghum grains are too tough and chewy after 45 minutes
Cause: Sorghum varies by age and brand, and older grains require longer cooking times or more hydration
Fix: Add an extra 120ml of water and continue to simmer for 15 to 20 more minutes
Prevention: Ensure grains are not past their expiration date. Soaking the grains overnight can also drastically reduce cooking time and yield a more consistent texture
Salad tastes bland or flat
Cause: Under-seasoning or lack of adequate acidity to balance the starchy grains
Fix: Add an extra squeeze of fresh lemon juice or a small pinch of salt, toss, and let it rest for 5 minutes before tasting again
Prevention: Measure salt and lemon juice accurately, tasting the dressing before applying it
Avocado turns gray or brown quickly
Cause: Exposure to oxygen (oxidation) before the acidic dressing could coat it
Fix: Cannot be fixed once oxidized, but it is still entirely safe to eat
Prevention: Always cut the avocado just moments before serving and immediately toss it in the lemon dressing
Cultural Context
Sorghum is an ancient cereal grain originating in Africa, historically grown for its exceptional drought tolerance and versatility. Over centuries, it has become an agricultural staple across the Middle East, Asia, and the Americas. In modern healthy cooking, it has seen a revival as a nutrient-dense, fiber-rich canvas for Mediterranean-inspired flavor profiles.
