Sorghum and Vegetable Bowls
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The Heart Lesson
Clinical Benefit: Diets rich in legumes and ancient grains like sorghum are associated with a significantly lower risk of cardiovascular disease and improved arterial function. In The Cardiac Comeback, I explain how "chewy grains" like sorghum act as a broom for arterial plaque builders.
Quick Recipe Overview:
Prep Time: 15 min
Cook Time: 45-50 min
Servings: 4
Sodium: ~45 mg per serving
Ingredients
½ cup uncooked Great River Milling Whole Grain Sorghum
Sauce: 2 Tbsp fresh lemon juice, 2 Tbsp 365 Organic Tahini, 2 Tbsp fat-free plain Greek yogurt, 1 tsp chili powder, ¼ cup water
Bowl: 1 (15.5-ounce) can 365 Organic Unsalted Cannellini Beans (rinsed), ½ medium red bell pepper (chopped), 1 cup broccoli florets, 1 cup cherry tomatoes (halved), ½ cup chopped carrot
Topping: ¼ cup shelled unsalted sunflower seeds
Instructions
Grain Prep: Prepare sorghum using package directions (omitting salt). Let cool for 10 minutes and fluff with a fork.
Whisk Sauce: In a small bowl, whisk together the lemon juice, tahini, Greek yogurt, chili powder, and water. Cover and refrigerate.
Combine Veggies: In a large bowl, stir together the beans, bell pepper, broccoli, tomatoes, and carrot.
Mix: Stir the cooled sorghum into the vegetable and bean mixture.
Finish: Add the sauce, tossing to coat. Sprinkle with sunflower seeds just before serving for a crunch.
Tools & Ingredients
The Cardiac Comeback (The blueprint for secondary prevention)
Great River Milling Sorghum (The ultimate LDL-clearing ancient grain)
365 Organic Unsalted Cannellini Beans (Pantry essential for DASH diet)
Fullscript Magnesium Glycinate (To support heart rhythm alongside these fiber-rich grains)
Cuisinart Stick Blender (For a perfectly smooth tahini sauce)
Cardiac Hack
This recipe is already exaggeratedly low in sodium at ~45mg per serving. To keep it that way, ensure your cannellini beans are labeled "No Salt Added" and always rinse them thoroughly. If you want more "saltiness" without the sodium, add a dash of Smoked Paprika to the tahini sauce.
