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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Two SoyBean Vegetarian Casserole
(vegan recipe)

Recipe adapted and reprinted with permission from Chef Mark Buckley's Luncheon Recipe Collection, sponsored by The Soy Connection (United Soybean Board).

  • 2 Tbsp. canola oil
  • 1/2 cup onion, chopped
  • 1/2 cup celery, chopped
  • 1/ 2 cup red pepper, chopped
  • 1 clove garlic minced
  • 1 cup uncooked buglur wheat
  • 1 cup orange juice
  • 1 cup vegetable broth (or water)
  • 3/4 cup green soybeans, frozen (Sweet Beans by Sno Pac™)
  • 3/4 cup black soybeans, canned - rinsed and drained (Eden Foods™)
  • 1/2 lb. fresh mushrooms, sliced  - I use shiitake
  • 1/3 cup raisins
  • 1/4 cup wheat germ or mix wheat germ and ground flax seeds
  • 1 small can Mandarin oranges

Directions:

  • Sauté onion, celery, pepper, and garlic in oil for one minute. 
  • Add buglur, cook five minutes more, stirring to keep from sticking. 
  • Stir in orange juice and broth, bring to boil. 
  • Add beans, mushrooms, raisins, and wheat germ.  Reduce heat and simmer 15-20 minutes (covered) until buglur is tender and all liquid is absorbed. 
  • Serve warm or cold.  Scoop onto plate and garnish with 2-3 orange slices.

Yield:  12 - 3 oz. servings

Per serving:   130 calories,    4 g total fat,     6 g pro,      20 g carb   

This dish is beautiful to look at, and the recipe can easily be doubled which will fill a 9"x13" baking dish.   I have taken this dish to many potlucks (and even to this year's Thanksgiving meal at my parents' home) to rave reviews from people who have never eaten soybeans.