Equipment
Ingredients
Grain Base
- 190 g whole grain sorghum, dry, unrinsed
- 700 ml water
Salad Vegetables
- 1 english cucumber, diced
- 200 g cherry tomatoes, halved
- 1 avocado, peeled, pitted, and diced
- 75 g red onion, finely diced
- 30 g fresh parsley, finely chopped
Lemon Vinaigrette
- 45 ml extra virgin olive oil
- 45 ml lemon juice, freshly squeezed
- 1 garlic, minced
- 3 g kosher salt
- 2 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 336 kcal
- Protein
- 7 g
- Carbohydrates
- 45 g
- Fat
- 17 g
- Fiber
- 7 g
- Sugar
- 6 g
- Sodium
- 307 mg
- Saturated Fat
- 3 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 3 g
- Potassium
- 624 mg
- Calcium
- 50 mg
- Iron
- 2.6 mg
- Magnesium
- 112 mg
- Phosphorus
- 195 mg
- Zinc
- 1.3 mg
- Vitamin A
- 38 mcg
- Vitamin C
- 31 mg
- Vitamin E
- 3.0 mg
- Vitamin K
- 143 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.21 mg
- Riboflavin
- 0.10 mg
- Niacin
- 2.2 mg
- Folate
- 45 mcg
- Water
- 316 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the whole grain sorghum in a fine mesh strainer and rinse thoroughly under cold running water to remove any dust or debris.
Transfer the rinsed sorghum to a medium pot and pour in the water. Bring the mixture to a boil at 100 C / 212 F over high heat. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer until the grains are tender but retain a slight chew.
Drain any unabsorbed water from the cooked sorghum using the mesh strainer. Spread the grains out onto a baking sheet or wide plate to cool rapidly to room temperature.
While the sorghum cools, prepare the dressing. In a small mixing bowl, combine the extra virgin olive oil, lemon juice, minced garlic, kosher salt, and black pepper. Whisk vigorously until the mixture is fully emulsified and slightly opaque.
In a large mixing bowl, combine the completely cooled sorghum, diced cucumber, halved cherry tomatoes, finely diced red onion, and chopped fresh parsley. Pour the prepared lemon vinaigrette over the top.
Using a large spoon or spatula, toss the salad gently until all ingredients are evenly coated with the dressing. Gently fold in the diced avocado last to prevent it from becoming mushy and breaking down into the dressing. Serve immediately or chill.
Chef's Notes
- Sorghum is incredibly forgiving and holds its texture well, making this an ideal meal prep recipe. Keep the avocado separate until the day you plan to eat it.
- For a deeper, nuttier flavor profile, try lightly toasting the dry sorghum in the pot for 2 to 3 minutes before adding the water.
- English cucumbers are preferred because they have a thinner skin and smaller seeds, preventing the salad from becoming excessively watery.
- To cut the harsh bite of raw red onion, soak the diced pieces in ice water for 10 minutes, then drain thoroughly before adding them to the salad.
Storage
Refrigerator: 3 days — Store in an airtight container. If making ahead, omit the avocado and add it fresh just before serving to prevent browning and textural degradation.
Troubleshooting
Sorghum grains are excessively hard and crunchy
Cause: Insufficient cooking time or inadequate liquid during the simmer phase
Fix: Return the sorghum to the pot, add 120ml of boiling water, cover, and simmer for an additional 10-15 minutes until tender
Prevention: Ensure a tight-fitting lid is used to prevent water from evaporating too quickly, and taste test at the 45-minute mark
Avocado pieces turn brown shortly after serving
Cause: Enzymatic browning due to oxygen exposure
Fix: Cannot be fixed once fully browned, but cosmetic only
Prevention: Dice the avocado directly into the salad right before serving, ensuring it gets coated in the lemon dressing which contains citric acid to delay browning
Salad tastes watery or bland
Cause: Sorghum was not drained thoroughly, or cucumbers released excess water
Fix: Add an extra squeeze of fresh lemon juice, a pinch of salt, and a splash of olive oil to rebalance the flavors
Prevention: Drain sorghum completely and allow it to steam dry slightly while cooling
Cultural Context
Sorghum is an ancient, drought-resistant cereal grain that originated in Africa thousands of years ago. It is a staple food in many parts of the world due to its hardy growing nature and impressive nutritional profile, boasting high levels of fiber, protein, and antioxidants. In contemporary healthy eating, it serves as an excellent gluten-free alternative to couscous or bulgur wheat in classic Mediterranean-style grain salads.
