Frugal Fridays #2 – Vegetarian Courtship Casserole

When my husband, the Honorable Master Chow, started going out with me, I was a vegetarian.  I would eat eggs and some other dairy, but that was where I drew the line into the realm of animal products.  One of the things that he did early in our relationship was to search for vegetarian recipes that he thought I would like.  He struck gold with this one, and he continues to make it for me, eleven years later.  The original recipe comes from . . . who knows?  I’m not sure where, but I saw something similar in 1,001 Low-Fat Vegetarian Recipes, 2nd ed.

The beauty of this dish is, in part, that you can make it with whatever you have on hand.  No barley?  OK, use brown rice.  Master Chow has even made it for me with wild rice and red quinoa (that one is the dish pictured on the left).  I have to say, there’s something magical about this casserole – not only is it tasty and low-fat, but when I eat it, it satisfies me to my very core, and I don’t feel a hunger pang for hours.  Not to mention that it’s loaded with vitamins, minerals, and heart-healthy fiber.  It makes a fantastic breakfast, heated up with two poached eggs on top (runny yolks, please!)  So, if you are looking to add more grains and vegetables to your diet, why don’t you give this a try, and tweak it to please your own palate.  Recipe after the jump.

Mixed Grain Casserole

2 medium carrots, halved lengthwise and sliced
1 cup mushrooms, quartered
1 cup cooked black beans
1 cup frozen whole kernel corn
1/4 tsp. garlic salt
1 cup vegetable broth
1/2 cup pearl barley
1/4 cup bulgur
1/3 cup minced parsley
1/4 cup finely chopped onion
1/2 cup shredded cheese or tofu cheese (cubed)

Preheat oven to 350 F.  In a 1-1/2 quart casserole dish, combine all ingredients.  Bake, covered, for one hour, until barley and bulgur are tender.  Stir once, halfway through the baking time.  Sprinkle with cheese or tofu, then cover and let stand for about five minutes until the cheese/tofu melts.