Sorghum and Vegetable Bowls

Written by: Lian Liu, MPH, RD, CDCES | Specializing in Cardiac & Menopause Nutrition. Reviewed and updated: June 2026.

Disclosure: Some of the links below are affiliate links. This means if you click through and take action, I may receive a small commission (at no extra cost to you). This helps support the free content on this blog while I only recommend tools and foods I truly believe in for your heart health journey.

Sorghum is a chewy, ancient whole grain that stays firm even after cooking, making it perfect for cold or warm bowls. Packed with fiber and antioxidants, it works in tandem with Cannellini Beans to help lower LDL ("bad") cholesterol and stabilize blood sugar—key for any cardiac recovery plan.

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

1. Grain Prep: Prepare sorghum using package directions (omitting salt). Let cool for 10 minutes and fluff with a fork.
2. Whisk Sauce: In a small bowl, whisk together the lemon juice, tahini, Greek yogurt, chili powder, and water. Cover and refrigerate.
3. Combine Veggies: In a large bowl, stir together the beans, bell pepper, broccoli, tomatoes, and carrot.
4. Mix: Stir the cooled sorghum into the vegetable and bean mixture.
5. 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.

🔓 Free Member Library

Download Vetted Clinical Handouts & Trackers

Get instant access to a growing library of evidence-based guides, food protocols, and symptom logs vetted by a cardiology dietitian. Access is completely free—simply subscribe to view.

Access Handout Library