Nutritious Bulgar and Black Bean Casserole

This recipe gives you new ways to get more nutritious whole grains into the family diet and it is tasty.

• Email Recipe
• Print Recipe
•        

Ingredients:

• 1/2 cup bulgar wheat soaked in 1/2 cup hot water
• 1 carrot, chopped
• 1 small onion, chopped
• 2 cloves garlic
• 1 tsp canola oil
• 1 tbsp fresh lemon juice
• 1/2 tsp coriander
• 1 tsp cumin
• 1 14 oz can diced tomatoes with juice
• 1 cup canned black beans, drained and rinsed
• 1 egg, beaten with 1/4 cup water
• 1/2 cup grated Parmesan cheese
• 2 tbsp chopped parsley
• 1 tbsp fresh mint, chopped
• 2 oz shredded Monterey Jack cheese

Method

Saute onion, carrot and garlic in oil until softened. Add lemon juice, coriander, cumin and beans and stir to combine. Drain tomato juice into soaked wheat and stir. Add to other ingredients. Pour into small casserole dish. Stir together egg water mixture with Parmesan cheese. Fold into beans and bulgar. Top with Monterey Jack cheese. Bake at 325 degrees for 30 minutes. Let sit 10 minutes before serving.

Notes: I find bulgar wheat is plump and fulfilling in this kind of dish.

Number of servings: 4 - 6

Submitted By: all soups
View all recipes by this user