Sorghum Bowl With Black Beans, Amaranth and Avocado - Recipes for Health "Ancient grains" seems to be a new buzz phrase in the world of whole foods (or maybe I've been missing something for a long time). The words describe grain varieties that have been eaten as staples for hundreds if not thousands of years. Some of these have fed people in far-flung parts of the world for a very long time but have been of little interest as a food on the American market. Grains like sorghum have been grown here but fed primarily to animals, whereas sorghum has been a staple for centuries in Africa and India. This week I experimented with some of these grains, including ancient strains of wheat - farro, spelt and kamut. (Some authorities insist that spelt and farro are the same thing; others dispute this. I think they are interchangeable in cooking, whether or not they're the same grain botanically.) These ancient varieties of wheat have fewer chromosomes and less gluten than the modern wheat that is the source of our flour in the United States. People with full-blown celiac disease cannot tolerate even a little bit of gluten, but some people with mild gluten intolerance do better with these grains, as well as with barley, which also contains gluten and is another ancient grain. The ancient varieties of wheat have a good nutritional profile, better than that of modern wheat. Kamut, for example, is higher in protein than many other whole grains. It's also a good source of selenium, magnesium, iron, fiber, zinc and niacin. Spelt is an excellent source of manganese and a good source of fiber, vitamin B3, protein and copper. These are chewy, hearty grains. They're good with vegetables and with beans. Barley is wonderful in soups, and all of the chewy grains lend themselves to salads and to being stirred into cold yogurt soups along with other vegetables and herbs. Sorghum Bowl With Black Beans, Amaranth and Avocado Sorghum reminds me of Israeli couscous, spherical and about the same size. Like Israeli couscous, it's good with brothy stews. I love the way the firm, round grains stand up against the soft, brothy beans in this bean and amaranth stew. You can find amaranth at many farmers" markets and Asian markets. The beautiful purple and green leaves are high in anthocyanins, known for their antioxidant properties, as are black beans. Substitute baby spinach if you can't find it. 1 pound (2 1/8 cups) black beans 1 tablespoons grapeseed or canola oil 1 medium onion, chopped 2 to 4 garlic cloves, to taste, minced 2 or 3 epazote sprigs, if available 1/4 cup chopped cilantro, plus sprigs for garnish 1 cup sorghum 1 generous bunch amaranth, stemmed and coarsely chopped (an 8-ounce bunch, 6 cups chopped) 1 large ripe Hass avocado, sliced or diced Crumbled queso blanco or feta for garnish (optional) Rinse the black beans, pick them over for stones, and place them in a bowl. Cover with 2 quarts water and soak for 4 hours or longer. Do not drain. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven and add the onion. Cook, stirring, until it is tender, about 5 minutes, and add half the garlic. Cook, stirring, until fragrant, about 1 minute, and add the beans and soaking water. They should be covered by at least an inch of water, preferably 2 inches. Add more water as necessary, and bring to a boil. Reduce the heat to low, and skim off any foam that rises. Add the epazote and/or half the cilantro. Cover and simmer 1 hour. Add salt to taste (2 to 3 teaspoons), the remaining garlic and remaining cilantro. Continue to simmer another hour, until the beans are quite soft and the broth is thick and fragrant. While the beans are simmering, cook the sorghum. Rinse and combine with 3 cups water in a saucepan. Add salt to taste (I use 1/2 to 3/4 teaspoon) and bring to a boil. Reduce the heat, cover and simmer 50 minutes, until the grains are tender. Pour off any liquid remaining in the pot (save for stocks if desired) and return the grains to the pot. Cover until ready to use. When the beans are ready, stir in the amaranth leaves and simmer for 10 minutes, until the leaves are tender. Divide the sorghum among 6 wide or deep bowls. Top with black beans and amaranth. Garnish with sliced or diced avocado and chopped cilantro. If you want some spice, add a little salsa or minced green chili. Sprinkle feta or queso blanco over the top and serve. Yield: 6 servings Advance preparation: Both the cooked beans and the cooked sorghum will keep for 3 days in the refrigerator and will freeze well. Note: If you cannot find sorghum, substitute another hearty grain like spelt or farro, or something that has a similar shape, like Israeli couscous. Nutritional information per serving: 451 calories; 11 grams fat; 2 grams saturated fat; 3 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 74 grams carbohydrates; 22 grams dietary fiber; 16 milligrams sodium (does not include salt to taste); 22 grams protein