Discover the traditional African delight, Motoho, a fermented sorghum porridge perfect for a refreshing beverage. Learn how to prepare this nutritious and tangy porridge with our step-by-step recipe. Ideal for breakfast or a light snack, Motoho is rich in probiotics and offers a unique flavor experience. Follow our guide to make this traditional dish at home!

Ingredients:

- 1 cup sorghum grains

- 4 cups water

- 1/4 cup sugar (optional, to taste)

- A pinch of salt

Instructions:

Prepare the Sorghum:

  - Rinse the sorghum grains thoroughly under cold water.

Cook the Sorghum:

  - In a large pot, bring 4 cups of water to a boil.

  - Add the rinsed sorghum grains to the boiling water.

  - Reduce heat and simmer for about 30-40 minutes, or until the grains are tender but still slightly firm.

Ferment the Mixture:

  - Remove the pot from heat and let it cool to room temperature.

  - Transfer the cooled mixture to a clean jar or bowl.

  - Cover loosely with a cloth or plastic wrap and let it sit at room temperature for 1-2 days to ferment. The fermentation time may vary depending on the ambient temperature. The mixture should become slightly tangy.

Prepare the Motoho:

  - After fermentation, stir the mixture well. If it’s too thick, you can add a little water to reach your desired consistency.

  - Add sugar and salt to taste, if desired.

Serve:

  - Pour the Motoho into glasses and serve chilled. It can be enjoyed as a refreshing beverage or as a light porridge.

Tips:

- For a richer flavor, consider fermenting the Motoho for a longer period.

- You can adjust the sweetness and saltiness according to your taste preference.

Nutritional Values:

Sorghum Grains:

- Calories: 339 kcal

- Protein: 11.3g

- Carbohydrates: 72.0g

- Fiber: 6.7g

- Fat: 3.3g

- Iron: 4.4mg

- Calcium: 28mg

- Magnesium: 130mg

- Phosphorus: 287mg

- Vitamin B6: 0.4mg

Benefits:

- Rich in Protein: Sorghum is a good source of plant-based protein, supporting muscle growth and repair.

- High in Fiber: The dietary fiber aids in digestion, helps maintain bowel regularity, and contributes to a feeling of fullness.

- Mineral-Rich: Sorghum provides essential minerals such as iron, magnesium, and phosphorus, which are important for bone health, oxygen transport, and overall cellular function.

- Gluten-Free: Ideal for those with gluten intolerance or celiac disease.

- Antioxidants: Contains antioxidants like phenolic acids that may help protect against oxidative stress and inflammation.

Water:

- Calories: 0 kcal

- Protein: 0g

- Carbohydrates: 0g

- Fat: 0g

Benefits:

- Hydration: Essential for maintaining hydration, supporting bodily functions, and regulating body temperature.

- Supports Digestion: Helps in the digestion and absorption of nutrients.

- Detoxification: Aids in flushing out toxins from the body through urine.

Sugar (Optional):

- Calories: 387 kcal

- Carbohydrates: 100g (all sugars)

- Fat: 0g

- Protein: 0g

Benefits:

- Energy Boost: Provides a quick source of energy due to its high carbohydrate content.

- Flavor Enhancement: Adds sweetness to the Motoho, enhancing its flavor.

Note: Excessive consumption of sugar can lead to health issues such as weight gain, diabetes, and heart disease. It’s best used in moderation.

Salt (Optional):

- Sodium: 38,758mg

Benefits:

Electrolyte Balance: Helps maintain fluid balance and nerve function.

Flavor Enhancer: Enhances the taste of the Motoho.

Note: Excessive salt intake can lead to high blood pressure and other health issues. Use sparingly to avoid adverse effects.