A healthy vegetarian barley casserole recipe similar to a barley pilaf. Whole grain barley is a nutritious high-fiber and low-fat food perfect for vegetarians as it is also relatively high in protein. This healthy vegetarian barley casserole recipe is a delicious way to prepare barley, with lots of cheese and sour cream. Recipe courtesy the National Barley Foods Council.
Like this barley recipe? Here's more healthy vegetarian barley recipes to try.
Ingredients:
- 1 cup pearl barley
- 3 cups water
- 4 cups shredded Monterey Jack or cheddar cheese, divided (or a blend of both)
- 1 1/2 cups sour cream
- 1 7 ounce can chopped green chilies
Preparation:
In medium saucepan with lid bring water to a boil. Add barley; return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Cool slightly.
Combine barley, 3 cups shredded cheese, sour cream and chiles in large bowl. Spray a deep 10-inch pie plate with non-stick cooking spray. Pour barley mixture into pie plate. Sprinkle with remaining 1 cup shredded cheese.
Bake in preheated 350 degrees oven for 30 to 35 minutes. Makes 6 servings.
Per serving: calories 548, protein 25g, carbohydrates 32g, fiber 5g, fat 36g, cholesterol 99mg, sodium 500mg.
