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Grain and Vegetable Casserole

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Grain and Vegetable Casserole
  • Prep Time 20 min
  • Total Time 1 hr 30 min
  • Servings 4
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Barley, bulgur and veggies make a tantalizing veggie-lovers casserole.

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

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 Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
15
)
Daily Value
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
5
*Percent Daily Values are based on a 2,000 calorie diet.
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