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Grain and Vegetable Casserole

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Barley, bulgur and veggies make a tantalizing veggie-lovers casserole.

  • Prep Time 20 min
  • Total Time 1 hr 30 min
  • Servings 4

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 whole kernel 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

Directions

  • 1 Heat oven to 350ºF. In ungreased 2-quart casserole or 13x9-inch (2-quart) glass baking dish, mix all ingredients except cheese and green onions.
  • 2 Cover 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.
  • 3 To serve, sprinkle with cheese and green onions.

Nutrition Info

The Quick Take:

  • Calories 360
  • Fat 1 1/2g
  • Saturated Fat 0g
  • Sodium 600mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
600mg
600%;
Total Carbohydrate
71g
71%
(Dietary Fiber
18g
18%
  Sugars
10g
10%
),
Protein
14g
14%
;
% Daily Value*:
Vitamin A
120%;
Vitamin C
20%;
Calcium
15%;
Iron
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 Choices:
5
*Percent Daily Values are based on a 2,000 calorie diet.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 10/14/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
600mg
600%;
Total Carbohydrate
71g
71%
(Dietary Fiber
18g
18%
  Sugars
10g
10%
),
Protein
14g
14%
;
% Daily Value*:
Vitamin A
120%;
Vitamin C
20%;
Calcium
15%;
Iron
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 Choices:
5
*Percent Daily Values are based on a 2,000 calorie diet.

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