skillet sorghum pilaf

Sorghum is gluten-free and naturally low in fat. It's high amounts of iron, phosphorus and potassium, make this an easy swap for rice. Try this as a side to your next meal!

Prep Time: 10 minutes

Total Time: 40 minutes



One cup uncooked sorghum grain, rinsed

3 cups organic broth or water

2 Tbsp olive oil (or avocado oil)

8 oz container of button mushrooms, sliced (about 12-15 mushrooms)

2 garlic cloves, minced

7-8 green onions, chopped (could also use 1/2 purple onion)

1/4 cup chopped walnuts (or pecans, almonds or pine nuts)

1/2 cup grated Italian Parmesan cheese or 1/2 cup Nutritional Yeast (for vegan option)

Salt and pepper, to taste



Cooking Sorghum – via stove top:

In a medium pot, bring 3 cups of broth (or water) to a boil

Add sorghum grain, return to a simmer and cook until tender, about 60 minutes.  Drain thoroughly.


Cooking Sorghum – via Instant Pot:

In the Instant Pot bowl, combine broth (or water) and sorghum. Select “rice” mode and cook according to manufacturers instructions.


For the Pilaf:

In a large wok or skillet, heat oil over medium heat. Add mushrooms and garlic and cook for 3 minutes. Stir in green onions and walnuts and cook until mushrooms are golden brown.
Add the cooked sorghum to the pan until warmed, about one minute. Stir in cheese and season with salt and pepper. Divide among serving dishes, garnish with additional cheese if desired. Enjoy!


Why Sorghum?

  • 1 cup of cooked sorghum provides 6 grams of fiber, 10.5 g of protein (of which is made up of numerous amino acids, including large amounts of the essential amino acids valine and leucine).
  • Gluten-free grain and naturally low in fat (3.2 g per cup)
  • Very little sodium and no cholesterol
  • High amounts of iron, phosphorus and potassium. One serving provides over 50% of the recommended intake for iron for men and 24% for women. That’s more iron than in an equal serving of brown rice or quinoa.
  • Supplies 39% of the recommended intake for phosphorus and 17% for potassium.
  • Contains significant amounts of three of the water-soluble B vitamins – 18% of the recommended amount for Thiamin (B1), >10% of for Riboflavin and 40% for Niacin


Recipe inspiration from: