Reduce Risk of Colon Cancer with Tex-Mex Sorghum Chili

This chili relies upon the flavorful combination of hearty whole grain sorghum, black beans, corn, peppers, onions, celery and seasonings.

One way to boost your disease protection is to infuse your diet with more healthy, wholesome whole grains like sorghum. This ancient, nutrient-rich whole grain is a nutritional powerhouse and also happens to be gluten-free! Unlike other grains, it has no inedible hull, which allows you to eat the entire grain and reap the benefits. Just ½ cup of cooked sorghum packs 6 grams of fiber and 4 grams of protein. Sorghum is also rich in iron and phosphorus, which help foster red blood cell development and bone health.

Try this recipe for Tex-Mex Sorghum Chili to incorporate more whole grains into your diet. It’s best to include more whole grains, like sorghum, in your meals to fill your diet with fiber, as fiber is linked to reducing the risk of colorectal cancer.

Ingredients

• 2 cups dried black beans

• 1 1/2 cups dried whole grain sorghum

• 4 cups water

• 4 cups vegetable broth

• 3 stalks celery, diced

• 1 large onion, diced

• 3 cloves garlic, minced

• 1 green bell pepper, diced

• 1 cup yellow corn, frozen or canned, drained

• 1 14.5-ounce can fire-roasted, crushed tomatoes with juice

• 2 Tbsp. tomato paste

• 3 Tbsp. Mexican seasoning blend*

• Salt to taste (optional)

Makes 10 servings. Per serving: 272 calories, 2 g total fat (0 g saturated fat), 56 g carbohydrates, 13 g protein, 9 g dietary fiber, 245 mg sodium, 5 g sugar.

Directions

1. Place beans in a large pot, cover with water and soak overnight.

2. The next day, discard the water, and add 4 cups fresh water and 4 cups vegetable broth. Add dried sorghum, stir well, cover and simmer over medium-low heat for 45 minutes, stirring occasionally.

3. Add celery, onion, garlic, pepper, corn, tomatoes, tomato paste, and Mexican seasoning blend*. Stir well to combine. Cover and simmer for an additional 45 minutes, stirring occasionally, until beans, sorghum, and vegetables are tender. May need to add additional water lost to evaporation. Should make a thick stew-like texture.

4. Serve in bowls and garnish as desired with tortilla chips, fresh avocado slices, green onion slices, chopped fresh cilantro, and chopped fresh tomatoes.

Notes

1. May use prepared Mexican seasoning blend*, or make your own with chili powder, cumin, paprika, oregano, cilantro, and cayenne pepper.

2. Garnish (as desired): tortilla chips, fresh avocado slices, green onion slices, chopped fresh cilantro, chopped fresh tomatoes.

Written for AICR and United Sorghum Checkoff Program by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, who is a plant-based food and nutrition expert, journalist, and blogger.