Sorghum och grönsaksröra: Kenyan-inspirerad (vegansk, serverar 4)

From the series: Reviving Forgotten Staples  Modern Ways to Enjoy Kenya’s Indigenous Grains

A Taste of Resilience: Sorghum Reimagined

Toasted sorghum’s nutty chew meets bright, crisp vegetables in this colorful Kenyan-inspired stir-fry a quick, one-pan meal that bridges heritage and health.

Once a humble grain grown across Africa’s semi-arid lands, mtama (sorghum) is making a quiet comeback. High in fiber, minerals, and slow-digesting carbohydrates, it offers a satisfying bite of rice with deeper earthy notes. In this modern version, we toast the grains for extra flavor, pair them with local vegetables, and finish with lemon and fresh coriander for brightness.

It’s hearty, affordable, and deeply rooted in African soil the kind of dish that feels both familiar and new.

Ingredienser

  • 1 cup sorghum grains, rinsed
  • 3 cups vegetable stock or water
  • 2 msk vegetabilisk olja (or 1 tbsp neutral oil + 1 tsp toasted sesame oil)
  • 1 onion, thinly sliced
  • 2 garlic cloves, minced
  • 1 msk färsk ingefära, riven (optional but recommended)
  • 1 carrot, julienned• 1 bell pepper, sliced
  • ½ cup peas or green beans, trimmed
  • 2 cups chopped leafy greens (kale, sukuma wiki, or spinach)
  • 2–3 tbsp soy sauce or tamari
  • 1 tsk malen gurkmeja
  • 1 tbsp rice vinegar or juice of ½ lemon
  • Salt och nymald svartpeppar, efter smak
  • 2 tbsp toasted pumpkin seeds or chopped roasted peanuts, for garnish
  • Fresh coriander (cilantro) for garnish
  • 1 small red chilli, sliced (valfritt)

Metod

  1. Toast and cook the sorghum:

Heat a dry pan over medium heat. Add sorghum and toast, stirring, for 2–3 minutes until fragrant. Transfer to a pot, add vegetable stock, bring to a simmer, cover, and cook for 40–50 minutes until tender. Drain excess liquid and fluff with a fork. (Cook ahead and chill if preferred.)

  1. Make the stir-fry:

Heat oil in a large pan or wok over medium-high heat. Sauté onion until translucent. Add garlic and ginger; cook 30 seconds until aromatic.

  1. Add vegetables:

Stir in carrots, bell pepper, and green beans or peas. Cook 3–4 minutes until crisp-tender.

  1. Kombinera:

Add cooked sorghum, turmeric, and soy sauce. Toss to coat evenly and heat through for 2–3 minutes. Stir in leafy greens and rice vinegar or lemon juice; cook until greens wilt slightly. Season to taste.

  1. Finish and serve:

Transfer to bowls, top with pumpkin seeds or peanuts, coriander, and Chilli if desired. Serve warm.

Anteckningar i förväg

  • Sorghum: Can be cooked 2–3 days ahead and stored in the fridge.
  • Reheating: Warm in a pan with a splash of stock or water.
  • Time-saver: Use 2 cups of pre-cooked whole grains or rice for a 30-minute weeknight version.

Plating & Pairing Ideas

Serve in wide, shallow bowls for an attractive grain-bowl presentation. Drizzle with toasted sesame oil for aroma.

Pair with grilled plantain, crispy tofu, or a simple avocado salad. For a saucier version, whisk 1 tbsp peanut butter or tahini into the soy sauce before tossing it adds a velvety coating and rich umami depth.

Nutrition & Cultural Context

Sorghum is one of Africa’s oldest cultivated grains, celebrated for its resilience in harsh climates and its ability to nourish entire communities. In Kenya, it was a key grain for porridges, flatbreads, and fermented drinks before maize became dominant.

This vegan stir-fry revives mtama in a way that fits modern kitchens nutrient-dense, gluten-free, and endlessly adaptable. When combined with fresh vegetables and bright seasoning, sorghum becomes a wholesome base for sustainable eating rooted in local tradition.

Relaterade inlägg