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Go for the Grains Casserole

“This casserole is hearty and delicious. A friend of mine gave me the recipe when I was compiling healthier recipes.” This colorful medley has 'good-for-you' written all over it. Melanie Blair - Warsaw, Indiana
  • Total Time
    Prep: 25 min. Bake: 55 min.
  • Makes
    10 servings

Ingredients

  • 5 medium carrots, thinly sliced
  • 2 cups frozen corn, thawed
  • 1 medium onion, diced
  • 1 cup quick-cooking barley
  • 1/2 cup bulgur
  • 1/3 cup minced fresh parsley
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 cups vegetable broth
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1-1/2 cups shredded reduced-fat cheddar cheese

Directions

  • Preheat oven to 350°. In a large bowl, combine carrots, corn, onion, barley, bulgur, parsley, salt and pepper. Stir in broth and beans. Transfer to a 13x9-in. baking dish coated with cooking spray.
  • Cover and bake 50-55 minutes or until grains are tender, stirring once. Sprinkle with cheese. Bake, uncovered, 3-5 minutes longer or until cheese is melted.
Nutrition Facts
3/4 cup: 226 calories, 5g fat (3g saturated fat), 12mg cholesterol, 741mg sodium, 38g carbohydrate (6g sugars, 8g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

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Reviews

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Average Rating:
  • kimb0
    Oct 13, 2020

    I'm always looking for ways to incorporate grains into my meals. This really fits the bill! Very tasty and I'll definitely be making it again. I subbed chicken stock, and used chickpeas instead of black beans. This seems like a dish that is perfect for experimentation!

  • reindeer01
    Sep 16, 2012

    Very good and different.

  • amandasue35
    Jul 12, 2011

    My husband loves this! I don't think he realizes how healthy it is. It's easy to make and delicious.

  • agptm
    Jun 20, 2011

    No comment left

  • ladybug810
    Apr 8, 2011

    I don't have many recipes that use barley or bulgur, and this one's a keeper! I've made it a number of times and love it.

  • leserenity
    Jun 16, 2010

    extra cooking time... the prep I didn't clock, but it was more the 25 minute side

  • leserenity
    Jun 16, 2010

    I added celery, roasted garlic, millet instead of bulgur, and used home-grown ground beef instead of the beans, but would do it with the beans in a heartbeat. It took extra time for me, too - 20-25 minutes. No cheese. My husband's thrilled!

  • Sheila of Rexford
    Jul 22, 2009

    No comment left

  • Leibschen85
    Jun 15, 2009

    This is sooo yummy!!

  • Paula716
    Jan 5, 2009

    No comment left