Recipe description
June 12, 2026
Sorghum Bowl with Black Beans and Corn
A hearty sorghum bowl that supports digestion and fiber variety.
Legume Rich
High Fiber
Plant Based
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from sorghum, black beans, and corn.
- Diverse plant-based ingredients provide protein, complex carbs, and polyphenols.
- Simple, quick prep with heart-healthy olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sorghum
6
serving spoon
Bean, black
16
tablespoon
Sweet corn
1
cup
Avocado
1
piece
Cherry tomatoes
1
cup
Onion, red
0.5
piece
Coriander
2
tablespoon
Lime juice
6
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the sorghum under cold water and cook it according to the package instructions, typically about 40-50 minutes.
2
While the sorghum cooks, rinse the black beans and corn if using canned.
3
In a large pan, heat the olive oil over medium heat, then add the black beans and corn, cooking until heated through.
4
Once the sorghum is cooked, mix it with the black beans, corn, and chopped cilantro.
5
Squeeze the juice of the lime over the mixture, season with salt and black pepper, and stir well.
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Nutrition
652 kcal
Calories
25 g
Protein
110 g
Carbohydrates
22 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is sorghum and why use it in this bowl?
Sorghum is a gluten-free whole grain with a chewy texture and plenty of fiber. It provides plant protein and complex carbohydrates to the bowl.
Is this dish gluten-free?
Yes, sorghum is naturally gluten-free. If you have celiac disease or gluten sensitivity, check that all ingredients (beans, corn, spices) are gluten-free.
How much protein and fiber does a serving provide?
Protein and fiber vary by portion size, but this bowl provides a solid amount of plant protein and fiber from sorghum, beans, and corn.
Can I customize this with other vegetables or beans?
Yes, you can add peppers, avocado, cilantro, salsa, or substitute beans (chickpeas, lentils) to taste.
How do I cook sorghum for this recipe?
Rinse sorghum; simmer in water or broth until tender, about 40–50 minutes for pearl sorghum; faster varieties exist.
How long does it take to prepare from start to finish?
Approximately 45–60 minutes, depending on sorghum type and prep.
How should I store leftovers, and how long will they keep?
Store in airtight containers in the fridge for 3–4 days; reheat in a microwave or on the stove.
Can I freeze this bowl for meal prep?
Yes, freeze in portions for 2–3 months; thaw before reheating.
Is this dish gut-friendly or gentle on digestion?
The combination provides diverse fiber; start with moderate portions and hydrate; if you react to beans, rinse and soak or adjust amounts.
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