Barley, bulgur and veggies make a tantalizing veggie-lovers casserole.
Grain and Vegetable Casserole
- Prep Time 20 min
- Total 1 hr 30 min
- Servings 4
- Ingredients 16
Ingredients
- 2 medium carrots, halved lengthwise, thinly sliced
- 1 can (14.5 oz) Muir Glen™ organic diced or stewed tomatoes, undrained
- 1 cup sliced fresh mushrooms
- 1 can (15 oz) Progresso™ black beans, drained, rinsed
- 1 cup Cascadian Farm™ frozen premium organic sweet corn (from 10-oz bag)
- 1/2 cup vegetable broth
- 1/2 cup uncooked pearl barley
- 1/2 cup finely chopped onion
- 1/3 cup chopped fresh parsley
- 1/4 cup uncooked bulgur
- 1 clove garlic, finely chopped
- 1 teaspoon Italian seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Shredded Cheddar cheese, if desired
- Sliced green onions, if desired
Instructions
-
Step1Heat oven to 350°F. In ungreased 2-quart casserole or 13x9-inch (2-quart) glass baking dish, mix all ingredients except cheese and green onions.
-
Step2Cover with foil; bake 30 minutes. Stir. Cover and bake 30 to 35 minutes longer or until barley and bulgur are tender and liquid is absorbed.
-
Step3To serve, sprinkle with cheese and green onions.
Nutrition
360
Calories
1 1/2g
Total Fat
14g
Protein
71g
Total Carbohydrate
10g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 360
- Calories from Fat
- 15
- Total Fat
- 1 1/2g
- 2%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 600mg
- 25%
- Potassium
- 940mg
- 27%
- Total Carbohydrate
- 71g
- 24%
- Dietary Fiber
- 18g
- 75%
- Sugars
- 10g
- Protein
- 14g
% Daily Value*:
- Vitamin A
- 120%
- 120%
- Vitamin C
- 20%
- 20%
- Calcium
- 15%
- 15%
- Iron
- 25%
- 25%
Exchanges:
3 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
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