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mixed grain and veggie casserole

Mixed Grain and Veggie Casserole Recipe

Adapted by Diana
This recipe is very versatile and can be made with different grains, vegetables, and beans. The basis is 5-6 cups vegetables, 1.5 cups grains, and 2 cups beans. Mix it up based on personal preferences and what ingredients are on hand. This recipe is one of my favorite combinations of ingredients.
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Prep Time 30 mins
Cook Time 1 hr 5 mins
Total Time 1 hr 35 mins
Servings 8

Ingredients
  

  • 4 medium carrots 225 grams, 1.5 cups chopped, scrubbed, halved lengthwise and sliced thin
  • 1 cup 85 grams chopped broccoli
  • 1 cup 110 grams chopped cauliflower
  • 1 cup 110 grams corn
  • 1 cup 127 grams peas
  • 1 cup 120 grams, 1 medium chopped sweet onion
  • 2 cups cooked black beans just over 1 can, or about 1 cup (194 grams dry)
  • 1 cup 184 grams barley (I use hull-less)
  • 1/2 cup 94 grams bulgar
  • 1.5 Tablespoons dried parsley
  • 1/2 teaspoon garlic salt if using salted beans, I use garlic powder
  • 2 cups water or broth
  • 1 cup 112 grams shredded cheese OR 1/2 cup (23 grams) nutritional yeast
  • 2 Tablespoons apple cider vinegar if soaking

Instructions
 

  • 1. If soaking: Measure 4 cups of water and heat to lukewarm (I microwave on high 3-4 minutes; exact temperature is not critical). Add 2 tablespoons apple cider vinegar to the warm water. Combine the grains with the water/vinegar in a bowl that holds at least 5 cups (I use my 8-cup Pyrex measuring cup), cover, and leave in a warm (or at least room temperature) location for 12-24 hours. In the winter when room temperature is lower, I often will turn the oven on for a few minutes to warm up, then turn the oven off, put the soaking grains in the oven, and close the door.
  • 2. Chop and measure all veggies. Place in a 9" x 13" (3 quart) or larger baking dish. Add the garlic salt/garlic powder and parsley. Rinse and drain black beans and add to casserole dish. If prepping in advance, cover and put in the refrigerator until ready to cook.
  • 3. When ready to cook: Preheat the oven to 350° Fahrenheit (177° Celsius).
  • 4. If soaking grains, drain and rinse the grains then add to the casserole dish. (Just measure the grains and add to the casserole dish if you're not soaking the grains.)
  • 5. If grains were soaked, add 1/2 cup water or broth to the casserole dish. (If grains were not soaked, add 2 cups water or broth to the casserole dish.) Mix all the ingredients together. Cover with aluminum foil.
  • 6. Place the covered casserole dish in the preheated oven and cook for about 1 hour, stirring once about halfway through.
  • 7. Uncover and top with grated cheese or nutritional yeast. If topping with cheese, place back in the oven for about 5 minutes to melt the cheese.
  • 8. Allow to cool at least 10 minutes before serving. This pairs great with fresh bread!

Notes

This recipe can easily be halved or quartered to make enough for 4 or 2 people, respectively, but I like to make a big batch so I have leftovers. I keep cooked mixed grain and veggie casserole in the fridge up to 1 week, and freeze up to 3 months.
Adapted from New Cook Book by Better Homes and Gardens