Wheat Casserole
Hearty, wholesome, and brimming with flavor, this Wheat Casserole is a comforting dish that celebrates the natural goodness of whole grains and vibrant vegetables. Featuring nutty whole wheat berries simmered to tender perfection and paired with a medley of carrots, zucchini, and spinach in a savory tomato base, this recipe is as nutritious as it is satisfying. Topped with a golden, bubbly blend of mozzarella and Parmesan cheese, it's the perfect balance of indulgence and nourishment. With aromatic oregano and basil adding depth and a cooking method that combines stovetop ease with oven-baked elegance, this casserole makes a fantastic centerpiece for any family meal. Ready in just around 80 minutes, it serves 6 hungry diners, making it ideal for weeknight dinners or meal prep. Discover the ultimate combination of healthy comfort food and bold flavors with this Wheat Casserole!
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Recipe Information
Ingredients
- 2 cups whole wheat berries
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 medium (chopped) yellow onion
- 3 minced garlic cloves
- 2 medium (diced) carrot
- 1 medium (diced) zucchini
- 14 ounces canned diced tomatoes
- 2 cups baby spinach
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup shredded mozzarella cheese
- 0.5 cup grated Parmesan cheese
Instructions
Rinse the whole wheat berries under cold water until the water runs clear. Place the wheat berries in a medium saucepan with 4 cups of vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes or until the grains are tender yet chewy. Drain any excess liquid and set aside.
Preheat your oven to 375°F (190°C) and grease a 9x13-inch casserole dish with non-stick spray or a small amount of olive oil.
While the wheat berries are cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and diced carrots, cooking for another 4-5 minutes until the carrots start to soften.
Add the diced zucchini to the skillet and cook for 3-4 minutes until slightly softened. Stir in the canned diced tomatoes (including their juice), baby spinach, dried oregano, dried basil, salt, and black pepper. Simmer the mixture for 5 minutes, stirring occasionally.
Combine the cooked wheat berries with the vegetable mixture in a large mixing bowl. Stir until evenly distributed.
Transfer the mixture to the prepared casserole dish and spread it out evenly. Sprinkle the shredded mozzarella cheese and grated Parmesan cheese over the top.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake for an additional 10 minutes, or until the cheese is melted and golden brown.
Remove the casserole from the oven and let it cool for 5 minutes before serving. Enjoy your delicious Wheat Casserole!
Nutrition Facts
Calories |
313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 1050 mg | 46% | |
| Total Carbohydrate | 33.7 g | 12% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 6.7 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 287 mg | 22% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 674 mg | 14% | |
*The % Daily Value 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.
