If you’re making a pot of sorghum, be sure to save some for this 20-minute fried rice-inspired recipe.

Published on March 11, 2026

Credit:

Carson Downing / Food Styling: Annie Probst

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With a lightly earthy flavor and satisfying chewiness, sorghum makes an ideal base for stir-fry. Swapped out for the usual rice, you can add the same ingredients as you would to fried rice, but with the added benefits of more fiber and protein (sorghum packs 10 grams per cup).

How to Cook Sorghum

To help this stir-fry come together quickly, we recommend prepping the ingredients beforehand. For the cooked sorghum, in a large saucepan combine 4 cups water; 1 1/2 cups whole grain sorghum, rinsed and drained; and 1/2 tsp. salt. Bring to boiling; reduce heat. Cover and simmer until tender, 50 to 60 minutes. Drain any excess liquid; let cool.

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Ingredients

  • 1 cup chopped onion

  • 4 garlic cloves, minced

  • 2 cups frozen peas and carrots

  • 4 cups whole grain sorghum

  • 3 Tbsp. reduced-sodium soy sauce

  • 2 Tbsp. hoisin sauce or oyster sauce

  • 1 Tbsp. rice vinegar

  • 1 tsp. toasted sesame oil

  • 1 cup green onions

  • 4 fried eggs

  • Sesame seeds and/or sriracha sauce

Directions

  1. In an extra-large skillet or a wok, heat 2 Tbsp. vegetable oil over medium. Cook onion in hot oil until soft, 5 minutes. Add garlic; cook and stir 1 minute. Add peas and carrots; cook and stir until heated through, 4 to 5 minutes. Stir in cooked sorghum. Increase heat to medium-high. Cook and stir until sorghum is lightly browned, adding 1 Tbsp. additional vegetable oil if needed. Stir in soy sauce, oyster sauce, rice vinegar, and sesame oil; cook and stir 2 minutes. Stir in green onions. Top servings with eggs and, if you like sesame seeds, sriracha sauce, and/or additional green onions.

Credits

Recipe developed by Emily Nienhaus.

Nutrition Facts (per serving)

453 Calories
11g Fat
77g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 452.7
% Daily Value *
Total Fat 11.4g 15%
Saturated Fat 2.8g 14%
Cholesterol 184.7mg 62%
Sodium 681.2mg 30%
Total Carbohydrate 76.5g 28%
Dietary Fiber 9.4g 34%
Total Sugars 11.1g
Protein 19.5g 39%
Vitamin D 1mcg 5%
Vitamin C 15.1mg 17%
Calcium 107.2mg 8%
Iron 5mg 28%
Potassium 696.6mg 15%
Fatty acids, total trans 0g
Vitamin D 40.5IU
Alanine 1.4g
Arginine 1.1g
Ash 4.4g
Aspartic acid 1.6g
Caffeine 0mg
Carotene, alpha 1494.4mcg
Choline, total 170.2mg
Copper, Cu 0.4mg
Cystine 0.3g
Energy 1895.2kJ
Fluoride, F 202.9mcg
Folate, total 90.7mcg
Glutamic acid 3.5g
Glycine 0.7g
Histidine 0.4g
Isoleucine 0.9g
Leucine 2g
Lysine 0.9g
Methionine 0.4g
Magnesium, Mg 169.6mg
Manganese, Mn 1.7mg
Niacin 4.3mg
Phosphorus, P 414.4mg
Pantothenic acid 1.3mg
Phenylalanine 0.9g
Phytosterols 23.5mg
Proline 1.1g
Retinol 99.4mcg
Selenium, Se 26.6mcg
Serine 1g
Theobromine 0mg
Threonine 0.7g
Vitamin E (alpha-tocopherol) 1.6mg
Tryptophan 0.2g
Tyrosine 0.6g
Valine 1.1g
Vitamin A, IU 8224.3IU
Vitamin A, RAE 494mcg
Vitamin B-12 0.4mcg
Vitamin B-6 0.6mg
Vitamin K (phylloquinone) 69.9mcg
Water 482.7g
Zinc, Zn 2.7mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.