Recipe
Author
Hy-Vee Test Kitchen
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Servings and Ingredients
Ingredients
Serves 8
| Quantity | Ingredient | Add |
|---|---|---|
| 1 c. raw brown rice | ||
| 1 c. dry textured soy protein | ||
| ½ tsp. oregano | ||
| ½ tsp. basil | ||
| 1 can(s) (15 oz) garbanzo beans, drained and rinsed | ||
| 1 medium onion, chopped | ||
| 1 medium bell pepper, chopped | ||
| 2 c. grated carrots (or mixture of carrots, sweet potatoes, parsnips and/or squash) | ||
| 1 ½ c. tomato juice | ||
| 1 ½ c. water | ||
| 2 tbsp. Worcestershire sauce | ||
| ⅓ c. wheat germ or dry breadcrumbs |
Directions
- Preheat oven to 350 degrees. Lightly coat a 2-1/2-quart baking dish with nonstick cooking spray.
- Make a layer of rice on the bottom of the dish, then a layer of textured soy protein, then garbanzo beans.
- Sprinkle oregano and basil over. Layer onion, bell pepper and carrots (or carrot mixture).
- Combine tomato juice, water and Worcestershire sauce. Pour liquid over casserole.
- Sprinkle wheat germ or breadcrumbs over top.
- Cover casserole tightly with foil. Bake at 350 degrees for 1-1/2 hours.
Nutrition facts
Servings
206 Calories per serving
Amounts Per Serving
- Total Fat: 2g
- Cholesterol: 0mg
- Sodium: 413mg
- Total Carbohydrates: 40g
- Protein: 14g
Recipe Source:
Iowa Soybean Promotion Board.