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Baked Barley & Bean Casserole (Vegan)

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Submitted by sadie1

Delicious and nutritious vegetarian main dish, and it’s not only just for vegetarian, everyone loves it.

YIELD

8 servings

PREP

30 min

COOK

40 min

READY

70 min

Ingredients

2 473
CUPS ML BEANS
canned, cooked and mashed, of your choice (not baked beans)
1 237
CUP ML PEARL BARLEY
pre-cooked
1 237
CUP ML SOY MILK
½ 118
CUP ML WHEAT GERM
raw
2 30
TABLESPOONS ML SOY FLOUR
1 15
TABLESPOON ML VEGETABLE OIL
unrefined
¼ 59
CUP ML ONIONS
minced and sauteed
3 45
TABLESPOONS ML PREPARED MUSTARD
½ 118
CUP ML HONEY
½ 118
CUP ML KETCHUP
½ 2.5
TEASPOON ML GARLIC POWDER
½ 2.5
TEASPOON ML ONION POWDER
½ 2.5
TEASPOON ML CHILI POWDER
1 1
X X SEA SALT
to taste, optional *

Directions

Preheat oven to 350℉ (180℃).

Mix all ingredients together. Let stand for 30 minutes.

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

* not incl. in nutrient facts Arrow up button

Comments


Stacey

It was good, however, it was pretty sweet. Ketchup is already sweet enough, I'd cut the 1/2 cup of honey (or maple syrup) into a 1/4 cup for sure next time.

 

 

Nutrition Facts

Serving Size 176g (6.2 oz)
Amount per Serving
Calories 297 13% from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 513mg 21%
Total Carbohydrate 20g 20%
Dietary Fiber 9g 37%
Sugars g
Protein 19g
Vitamin A 6% Vitamin C 7%
Calcium 10% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
 
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