Main Dish Hi Fiber Casserole
A hearty, fiber-rich casserole featuring vegetables, black-eyed peas, and grains, topped with melted cheese, perfect for a nutritious and satisfying vegetarian main dish.
Ingredients
- 2 carrots, thinly sliced ⓘ
- 1 small onion, chopped ⓘ
- 1/2 teaspoon garlic, chopped ⓘ
- 1/4 cup parsley, chopped
- 1 cup frozen black-eyed peas ⓘ
- 1 cup frozen corn
- 1/2 cup quick cooking barley ⓘ
- 3 tablespoons bulgur ⓘ
- freshly ground black pepper ⓘ
- 1 teaspoon salt free vegetable seasoning ⓘ
- 1 teaspoon Worcestershire sauce ⓘ
- 1 1/2 cups salt free chicken broth ⓘ
Instructions
- Place all ingredients except cheese in a 1 1/2 quart casserole dish and mix well.
- Cover the casserole and bake in a 350-degree Fahrenheit oven for 25 minutes.
- Remove from oven, sprinkle cheese over the dish, and bake uncovered for an additional 3 minutes or until the cheese is melted.
Tips & Substitutions
For added flavor, sauté the onions and garlic before mixing them with the other ingredients. You can substitute quick cooking barley with quinoa or couscous if preferred. If you want extra protein, consider adding cooked chicken or turkey. Adjust the seasoning according to your taste, and feel free to use different frozen vegetables based on what's available. This dish can be a great base for variations like those found in American recipes.
Serving Suggestions
This casserole is a hearty main dish that pairs beautifully with a side salad or steamed vegetables. You can also serve it alongside crusty bread for a complete meal. Consider garnishing with additional parsley for freshness. It makes a great dish for potlucks or family gatherings, complementing options like the Festive Cheese Ball for appetizers.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. To reheat, place in the microwave for a few minutes, stirring halfway through, or bake in the oven at 350°F until heated through. If the casserole seems dry, add a splash of broth before reheating to restore moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Main Dish Hi Fiber Casserole contains roughly 342 calories, with 14g protein, 79g carbohydrates, and 4g fat. It is an excellent source of vitamin A (116% of the Daily Value), dietary fiber (99% of the Daily Value), and iron (76% of the Daily Value). Note that it is relatively high in sodium, at 1918mg per serving (83% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this casserole ahead of time?
Yes, you can prepare the casserole up to the baking step and refrigerate it for up to 24 hours. When you're ready to bake, allow it to come to room temperature before placing it in the oven. This makes it convenient for busy weeknights or when hosting guests.
Is this casserole suitable for vegetarians?
Absolutely! The recipe already uses salt-free chicken broth, but you can easily substitute it with vegetable broth to keep it vegetarian. The combination of black-eyed peas, barley, and bulgur provides a good amount of protein and fiber, making it a nutritious choice for vegetarian recipes.
What type of cheese works best for this dish?
A mild cheese like mozzarella or cheddar works well, as it melts nicely and adds creaminess. You can also experiment with a sharper cheese for more flavor or use a dairy-free cheese alternative if you're looking to keep the dish vegan.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).