An easy low calorie, high-fiber casserole.
This high-fiber casserole is one your family will love. Freekeh is a young green wheat that is often roasted and cracked. This traditional food of the Middle East has a pleasant nutty flavor and cooks in just 25 minutes. A high-fiber whole grain, freekeh is perfect for savory salads, spiced pilafs, and hearty hot cereal. I love ti as an addition to my Tex-Mex bowls in place of rice.
AuthorChuckHAn easy, healthy casserole that does not need meat to taste great.
Ingredients:
Directions:
Preheat oven to 350 degrees. Spray an 11x7 baking dish with non-stick cooking spray.
In a large saucepan, bring salted water to a boil. Add freekeh and return to a boil. Reduce heat to medium-low and simmer until water is absorbed or about 20 minutes. If using frozen corn, add to the freekeh the last 3 minutes of cooking.
In a small skillet, heat the olive oil over medium-high heat. Add onion and cook until softened, about 3-5 minutes. Add garlic and cook 1-2 minutes more. Set aside to cool.
In a large bowl, combine the kidney beans, diced tomatoes with chiles, green chiles, corn kernels, freekeh, salsa, onions, and garlic. Stir in 1 cup shredded cheese.
Bake at 350 degrees for 25 minutes. Sprinkle remaining cheese over the top and bake 5 to 10 minutes more until cheese is melted.
Allow to rest for 5 minutes before serving. Garnish with sour cream, additional chiles, and salsa.
Enjoy!
6 servings
1 bowl
- Amount per serving
- Calories315
- % Daily Value *
- Total Fat 8g11%
- Saturated Fat 6.5g33%
- Trans Fat 0g
- Cholesterol 30mg10%
- Sodium 854mg38%
- Total Carbohydrate 40g15%
- Dietary Fiber 9.8g35%
- Total Sugars 3g
- Protein 17g
- Potassium 170mg4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
- Southwest Vegetarian bake that is is great with or without meat. This recipe has about 300 calories per serving.
- If desired, use low- or no-sodium ingredients to reduce the overall sodium in the dish. Use chiles and salsa to your desired spiciness.
Ingredients
Directions
Preheat oven to 350 degrees. Spray an 11x7 baking dish with non-stick cooking spray.
In a large saucepan, bring salted water to a boil. Add freekeh and return to a boil. Reduce heat to medium-low and simmer until water is absorbed or about 20 minutes. If using frozen corn, add to the freekeh the last 3 minutes of cooking.
In a small skillet, heat the olive oil over medium-high heat. Add onion and cook until softened, about 3-5 minutes. Add garlic and cook 1-2 minutes more. Set aside to cool.
In a large bowl, combine the kidney beans, diced tomatoes with chiles, green chiles, corn kernels, freekeh, salsa, onions, and garlic. Stir in 1 cup shredded cheese.
Bake at 350 degrees for 25 minutes. Sprinkle remaining cheese over the top and bake 5 to 10 minutes more until cheese is melted.
Allow to rest for 5 minutes before serving. Garnish with sour cream, additional chiles, and salsa.
Enjoy!
Notes
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