Baked Barley and Bean Casserole

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Time to Prepare this Recipe 80 minutes Prep: 10 minutes Cook: 70 minutes
Calories Per Serving and Nutrition Information 594 calories per serving view nutrition facts
# of servings this recipe makes 1 casserole suggest servings
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Ingredients

2 cups beans of choice
1 cup pearl barley
1 cup soy milk
1/2 cup wheat germ
2 tablespoons soy flour
1 tablespoon vegetable oil unrefined
1/4 cup onion minced and sauteed
3 tablespoons prepared mustard
1/2 cup honey
1/2 cup ketchup
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder
x sea salt

Directions

preheat oven to 350 f.

mix all ingredients together. let stand for 30 minutes.

turn into an oiled casserole dish and bake for 40 minutes.

source: arrowhead mills "bits-o-barley" tri-fold reprinted by permission of arrowhead mills, inc.

electronic format courtesy of: karen mintzias

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Nutrition Facts

Serving Size 353g
Amount per Serving
Calories 594 13% of calories from fat
% Daily Value*
Total Fat 9.0g13%
 Saturated Fat 2.0g9%
 Trans Fat 0.0g
Cholesterol 9mg3%
Sodium 1026mg43%
Total Carbohydrate 120.0g40%
 Dietary Fiber 19.0g75%
 Sugars 44.0g
Protein 19.0g38%
Vitamin A 13%  Vitamin C 14%
Calcium 21%  Iron 31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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