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 it 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
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