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Baked Barley and Bean Casserole (Vegan)

 

Delicious and nutritious vegetarian main dish, and it's not only just for vegetarian, everyone loves it.
157

Yield

8

servings

Prep

30

min

Cook

40

min

Ready

70

min

Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

2 cups beans
canned, cooked and mashed, of your choice (not baked beans)
1 cup pearl barley
pre-cooked
1 cup soy milk
½ cup wheat germ
raw
2 tablespoons soy flour
1 tablespoon vegetable oil
unrefined
¼ cup onions
minced and sauteed
3 tablespoons prepared mustard
½ cup honey
½ cup ketchup
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon chili powder
1 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

Add review

 

 

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.

7 months ago

Nutrition Facts

Serving Size 176g (6.2 oz)
Amount per Serving
Calories 29713% of calories 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?

 

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