One way to boost protection from disease is to infuse your diet with more healthy, whole grains, such as oats, wheat, quinoa, buckwheat, amaranth, brown rice, wild rice, teff, millet, and sorghum.
What is sorghum? This ancient, nutrient-rich whole grain also happens to be gluten-free. Sorghum originated in Africa, and from there it traveled the Silk Road to Asia and India, eventually making its way to the United States on slave ships. Although it was primarily used to feed animals, there is a growing realization that people can gain benefits by enjoying this delicious whole grain too!
Sorghum is a nutritional powerhouse. Unlike other cereals, it does not have an inedible structure, which allows you to eat the whole grain and reap the benefits. Just half a cup of cooked sorghum contains 6 grams of fiber and 4 grams of protein. Sorghum is also rich in iron (15% DV per serving) and phosphorous (13% DV), which help promote red blood cell growth and bone health. Black sorghum is also full of anthocyanins, an antioxidant not found in many other grains.
Sorghum is also a sustainable grain, thriving in drought-like conditions, and thus requires very little water or maintenance. It is also naturally resistant to many plant diseases. Although it comes in many varieties, white, brown, and bronze sorghum grains are the most common.
It is a good idea to include more whole grains, such as sorghum, in your day to fill your diet with the related fiber. Reducing the risk of colon and rectal cancer. So, start with this easy, healthy, all-vegan, gluten-free recipe for Tex Mex Sorghum Chili.
Watch the video for this delicious vegetarian recipe over here.
a description
This chili is based on a delicious blend of sorghum that grows easily in Texas, as well as black beans, corn, peppers, onions, celery, and spices. Serve with tortilla chips, avocado, tomatoes, and cilantro to bring out even more delicious flavors.
- 2 cups dried black beans
- 1 1/2 cups dry whole sorghum
- 4 cups Water
- 4 cups vegetable broth
- 3 Celery stalks, cubed
- 1 large onion, diced
- 3 Garlic cloves, minced
- 1 Green pepper cut into cubes
- 1 cup Yellow corn, frozen or canned, drained
- 1 14.5 ounce can roasted and mashed tomatoes with juice
- 2 tablespoons Tomato paste
- 3 tablespoons Mexican spice blend*
- Salt to taste (optional)
- Garnish (to taste): tortilla chips, fresh avocado, sliced green onions, chopped fresh cilantro, chopped fresh tomatoes
- Put the beans in a big bowlCover with water and soak overnight.
- The next day, get rid of the water and add 4 cups of fresh water and 4 cups of vegetable broth. Add the dried sorghum, stir well, cover and simmer over medium-low heat for 45 minutes, stirring occasionally.
- Add celery, onion, garlic, pepper, corn, tomato, tomato paste, and Mexican seasoning mix*. Stir well to mix, cover, and simmer for an additional 45 minutes, stirring occasionally, until beans, sorghum and vegetables are tender. May need to add more water lost due to evaporation. It should make a thick, soup-like consistency.
- Serve on plates and garnish as desired with tortilla chips, fresh avocado, sliced green onions, chopped fresh cilantro and chopped fresh tomatoes.
Notes
*You can use prepared Mexican spice mix, or make it with chili powder, cumin, paprika, oregano, coriander, and cayenne pepper.
- Preparation time: 10 minutes
- Cooking time: 1 hour 30 minutes
- category: soup
- dishes: American
feed
- serving size: 1 share
- Calories: 272
- sugar: 5 grams
- sodium: 245 mg
- Fat: 2 g
- Saturated fat: 0 g
- Carbohydrates: 56 grams
- the basic: 9 grams
- protein: 13 grams
Key words: vegan peppers, healthy chili, vegan peppers recipe
recipe by Sharon Palmer, MSFS, RDN, vegan dietitian for AICR.
sponsored by United Sorghum Inspection Program.
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