Spicy Three-Bean Casserole

(AKA a vegetarian meal that IS brown gack but tasty nevertheless)

Preparation time: 15 minutes
Cooking time: around an hour and a half
Serves eight.

Ingredients:

• 2 Tbsp. olive oil
• 1 cup shredded carrots (these can be bought in a bag)
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1/2 cup uncooked pearl barley
• 1/4 cup uncooked brown rice
• 1/4 cup uncooked bulgur or kasha
• 1 can (15 oz) spicy chili beans (I like the Joan of Arc brand)
• 1 tsp. Chinese soy sauce
• 1 1/2 cups vegetable broth
• 1 can (11 oz) drained corn niblets
• 1/2 cup grated cheddar cheese

THE NIGHT BEFORE:

Heat the oil in a large skillet; cook the onions, garlic, and carrots until the onion is softened up a bit (around 5 minutes). Stir in the uncooked grains and stir them around for a minute to toast them. Add beans and corn, then transfer it all into a 1-1/2 quart casserole dish. Stir in the broth and soy sauce. (I like to use Chinese soy sauce, but that's a personal preference.) Cover the casserole and stick it in the fridge for 24 hours.

THE DAY OF SERVING:

Heat the oven to 350F/175C. Bake the covered casserole for around 1 1/2 hours, stirring once halfway through. Take it out of the oven, remove the cover, and sprinkle with cheddar cheese. Re-cover and let stand 5 minutes to melt the cheese.

Nutrition info (estimated) per serving: 235 calories, 7 grams fat, 8 grams fiber. This dish is cheap, tasty, easy, and good for you!