Vegan Casserole with Barley, Bulgur and Vegetables

This filling vegan casserole is great for meat-eaters too! It’s a favorite lunch of mine – tons of protein, fiber, and most importantly, flavor!

Barley and Bulgar Vegan Casserole - an easy lunch idea! Get it on RachelCooks.com

I go on spurts where I make this casserole repeatedly. I make it, eat it for lunch for a week, and then make it again. Lather, rinse, repeat. It’s filling and SO healthy.

It’s not some wimpy salad where you eat it and then 30 minutes later you eat a Snicker’s bar because you’re still hungry. It is hearty and full of protein and fiber. And soooo good. Did I mention that?

Okay vegans — plug your ears (cover your eyes?) for a minute. Vegetarians you can listen. I titled this vegan, which it is, but it’s reallly good with a little bit of melted sharp cheddar on top. Our little secret.

And meat eaters – feel free to use chicken stock if you don’t have vegetable broth/stock on hand.

Barley and Bulgar Vegan Casserole - an easy lunch idea! Get it on RachelCooks.com

If you’re not familiar with bulgur — you can read more about it here. It’s a whole grain with lots-o-fiber. I typically buy Bob’s Red Mill Bulgur. If you’ve ever eaten tabbouli, you’ve probably had bulgur. The combination of barley and bulgur in this casserole makes it nutty, chewy, and so flavorful. The black beans give a nice smoothness and then you get lots of added flavor from the vegetables and the herbs in here — thyme and parsley.

Vegan Barley and Bulgar Casserole - an easy lunch idea! Get it on RachelCooks.com

 

So if you’re like me and hate making lunch (I seem to realllly hate making lunch lately – I don’t know what is going on with me), this is your perfect solution. Maybe I need to make another batch of this so I will at something besides popcorn for lunch. Sometimes I make it in the morning or even in the evening before bed — then it’s all set and will last me 4 or 5 days depending on if other family members eat this. And shockingly enough, N (who eats nothing but macaroni and cheese) really likes this. Or at least he did last time I made it but goodness knows that doesn’t mean anything. He’ll love something at lunch and hate it at dinner. Toddlers.

Barley, Bulgur and Vegetable Vegan Casserole

Barley, Bulgur and Vegetable Vegan Casserole

Yield: 4 as a main, 8 as a side
Prep Time: 20 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 40 minutes
This filling vegan casserole is great for meat-eaters too! It’s a favorite lunch of mine – tons of protein, fiber, and most importantly, flavor!

Ingredients

  • 2 medium carrots, diced small (3/4 to 1 cup)
  • 1 8-ounce package of mushrooms, roughly chopped
  • 1/3 cup fresh parsley (loosely packed), chopped
  • 1/2 of a yellow onion, chopped small (3/4 to 1 cup)
  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels
  • 1 and 3/4 cup vegetable broth
  • 1/3 cup quick-cooking bulgur
  • 2/3 cup pearl barley
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon dried thyme
  • salt and pepper to taste

Instructions

  1. Preheat oven to 350°F.
  2. In a casserole dish, combine all ingredients. Cover tightly with foil and bake in preheated oven for one hour to 1 hour and 20 minutes, stirring every 30 minutes or until barley is cooked through and tender.
  3. Keep covered with foil until ready to serve.

Notes

Note: Don’t overcook as it will dry out. Note: Adding cheese on top will make it no longer vegan, but it’s delicious!

Nutrition Information:
Yield: 4 Serving Size: 1/4 of recipe
Amount Per Serving: Calories: 358 Total Fat: 2g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 279mg Carbohydrates: 46g Fiber: 14g Sugar: 6g Protein: 12g
RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietician. Please consult a medical professional for any specific nutrition, diet, or allergy advice.
Verdict: I think I’ll make some tomorrow.

Husband’s take: He actually really likes this vegan casserole too! It makes a great lunch, I’m telling you! Super filling.

Changes I would make: None are necessary. I’ve used frozen mixed veggies in here (the ones with carrots/peas/corn/green beans) in a pinch and they work great. If you leave the mushrooms out, you might need to add a bit more broth to compensate for the moisture that the mushrooms provide.

Difficulty: Extremely easy.

Vegan Barley and Bulgar Casserole - an easy lunch idea! Get it on RachelCooks.com
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6 comments

  1. Nutritional yeast is great sub for cheese! Gonna try that when I make. Thank you much!

  2. I can see the cheese on this—or not. Wonderful combo of ingredients. I started liking barley and bulgur as a kid. So this fits right in with my taste buds. You make a good point that it’s hearty and thus you fill full when you get done. Important point.

  3. Ever since Rachel made this for me during a play date I have been making it on a regular basis. It really is a satisfying, healthy meal option!

  4. I am dying for a casserole like this. I just had an entire week of pasta and pizza. Gimme!!!

  5. I love dishes like this that can be eaten over and over for lunch! This looks perfect for the cooler weather when I tend to cringe at the thought of a cold salad for lunch!

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