Looking for delicious Sorghum recipes? Look no further! This ancient grain is healthy and lovely in this Tuscan-style Sorghum Soup with Cannellini beans! Vegan and gluten-free.
This simple Sorghum Soup is made with Cannellini beans, sorghum, onion, garlic, fennel bulb, carrots, celery, and kale and seasoned with Italian spices. It’s hearty and delicious and vegan!
We’ve been trying to incorporate more ancient grains into our diet. There are not very many good sorghum recipes out there, and I am hoping to change that. This Sorghum recipe is one of my favorites!
In this recipe, use either dry cannelloni beans (in which case the Sorghum and cannellini beans are soaked overnight in order to decrease cooking time) or simply use canned beans for even faster preparation. This time of year, when locally grown produce is particularly sparse, ancient grains can help us bridge the gap between seasons.
But first, What is Sorghum?
- Sorghum, if unfamiliar, is an ancient grain originating from Northern Africa- tiny and round, similar in size and shape to Israeli couscous- with the added benefit of being totally gluten-free.
- An ancient grain, in simple terms, is a grain that has not been genetically modified or altered like modern-day wheat. Whole, intact, organic, and genetically unmodified, ancient grains are the same today as they were thousands of years ago.
- Sorghum, one of my favorite ancient grains, originates from Africa. Its name “sorghum” comes from the Italian word “sorgo”, in turn from Latin “Syricum (granum)” meaning “Grain of Syria”.
Health Benefits Of Sorghum
Thought to be higher in nutrients than modern-day wheat, ancient grains are very high in protein and many are gluten-free. With the increasing number of consumers who are gluten intolerant, this is really good news.
- Gluten-Free Sorghum is naturally gluten-free, making it a great alternative for people with celiac disease or those following a gluten-free diet. Its inclusion can help prevent the symptoms associated with gluten intolerance.
- Lectin-Free– Sorghum is a naturally lectin-free grain.
- High in Antioxidants This grain is rich in antioxidants like phenolic compounds and flavonoids. Antioxidants help reduce oxidative stress and may lower the risk of chronic diseases such as cancer, diabetes, and heart disease.
- Supports Digestive Health Sorghum is high in fiber, which is beneficial for digestive health. Fiber aids in maintaining a healthy gut by promoting regular bowel movements and preventing constipation.
- May Help Control Blood Sugar Levels The high fiber content in sorghum can help regulate blood sugar levels by slowing down the rate at which sugar is absorbed into the bloodstream. This makes it particularly beneficial for individuals managing diabetes.
- Energy and Protein Source Sorghum grain provides energy and is also a good source of protein, which is essential for muscle growth and repair. It can be an important staple in the diet, especially in vegetarian and vegan diets.
Recently we have seen sorghum’s popularity rise here, thanks to its gluten-free benefits. But being gluten-free isn’t sorghum’s only bragging right. According to a new study from the University of Georgia, some sorghum varieties have antioxidants and anti-inflammatory properties that compare and even exceed other well-known superfoods, like blueberries and pomegranates!
Ways to use Sorghum
Unlike other gluten-free grains, sorghum is hearty, chewy, and similar to wheat berries, making it an ideal candidate in pilafs, salads, and soups –because it holds its shape when cooked.
- Add Sourgum to soups and stews
- Add to salads
- Make a breakfast porridge
- Turn it into a tasty side dish, like you would rice.
- Add sorghum flour into baked goods!
How to make Sorghum Soup
- Soak the dry beans (or use canned) and sorghum overnight.
- Saute onion, fennel bulb, celery and carrots until tender.
- Add cannellini beans, sorghum, seasonings and a flavorful stock.
- Let this simmer, then add a couple of handfuls of chopped kale.
- Adjust seasonings and dinner is ready!
Storage and Serving Suggestions
Where to find Sorghum
Sorghum, is sold and packaged by Bob’s Red Mill, and can be found at most grocery stores.
More Ancient Grain Recipes!
Sorghum Soup with Cannellini Beans
- Prep Time: 20 mins
- Cook Time: 90 mins
- Total Time: 1 hour 50 mins
- Yield: 6 1x
- Category: italian Bean Soup
- Method: Stovetop
- Cuisine: Vegan
- Diet: Vegan
Description
Tuscan Cannellini Bean Stew with Kale and optional Sorghum – a simple hearty soup that is vegan adaptable!
Ingredients
- 1 cup dry Cannellini beans– soaked overnight (or use 2 x 14-ounce cans, drained cannelloni beans, about 3 cups cooked)
- 1 cup dry Sorghum – soaked overnight ( or sub quinoa during the last 15 minutes of cooking.
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves chopped garlic
- 1 cup diced carrot
- 1 1/2 cups sliced celery
- 1 1/2 cups diced fennel bulb (or sub more carrots and celery)
- 1 cup diced tomato
- 6 cups chicken stock or veggie stock
- 1 tsp Italian seasoning or herbs de Provence
- 1–2 cups chopped kale
- salt and pepper to taste
Instructions
- Soak dry beans and sorghum in separate containers of water overnight.
- Heat oil over medium high heat in a heavy bottom pot or dutch oven. Add onion and saute for two minutes, stirring often. Turn heat to medium and add garlic, fennel, carrots, celery, and saute for 7-8 minutes. Add tomato, stock, herbs,drained beans and drained sorghum. Bring to a boil, cover, turn heat to medium low, and simmer until beans are tender about 1 1/4- 1 1/2 hours.
- Add kale. Simmer until wilted and tender.
- Season with salt and pepper.
- Serve in Bowls, drizzle with a little olive oil ( optional)or add crunchy croutons.
Notes
- Notes: If using canned beans, simply add the drained, canned beans to the simmering stock until heated, about 10 minutes.To thicken, you could simply let this reduce a bit, or add quinoa. Making it this way will shorten the cooking time to 30 minutes.
Nutrition
- Serving Size: 1.5 cups
- Calories: 287
- Sugar: 7.6 g
- Sodium: 704.1 mg
- Fat: 4 g
- Saturated Fat: 0.7 g
- Carbohydrates: 54.9 g
- Fiber: 9.8 g
- Protein: 12.6 g
- Cholesterol: 0 mg
Trying to focus more on plant based meals and this stew was a winner. It will be on a regular rotation. So delicious and satisfying.
So glad you enjoyed this Brenda!
Would love the opportunity to try your recipes but, unfortunately, due to congestive heart failure, I NEED nutrition info!!
Hi Penny, it is in there now! Sorry about that!
Scrumptious solution to a cold winter evening in Minnesota, thank you!
thanks so much!
Thanks for the great recipes. The sorghum after soaking in water for a day, and cooking for over 3 hours, was still not fully cook. This was very strange
That is strange. The sorghum I use cooks in 20 minutes. What brand did you use?
Bob’s Red Mill. I even checked the date to make sure they weren’t old and has a best use into 2022
That is what I use. Honestly, just the strangest thing. What does it say on your package? Mine says cooks in 20 mins.
My soups are usually not the strongest and kind of bland but this was completely different. This was a real WOW! I used this recipe with dried beans and made it in my Instant Pot. I processed for 35 minutes and added quinoa after it finished cooking. It was so good. Thanks again Sylvia for another winner of a recipe.
Thanks Trudy, glad you like it! Love that you used quinoa!
This was SO good. Used quinoa and canned beans, and I also used vegetable stock to make it vegan but otherwise followed it completely – so yummy! LOVE the herbs de provence in this. Thank you!!
I love how hearty this bowl of soup looks! True deliciousness!
Thanks and your frittata looks amazing this week….pinned!
I tried sorghum for the first time some days ago and this soup seem perfect with this addiction 😀
I love how hearty it is….such a nice alternative!
This looks so wonderful and healthy! Yum!
Thanks Millie….Hope you are having a great week!!