Cheezey Bulgur Wheat Casserole

  • COOK
    30 Mins
  • PREP
    10 Mins
  • TOTAL
    40 Mins

The bulgur wheat in this dish gives it a ground hamburger texture and it's all smothered in a cheezey sauce. Think vegan hamburger helper-y goodness. Another plus is it's very easy to throw together and cooks perfectly in the microwave with no fear of anything sticking to a pot.

Original Release Date: January 7, 2015

Nutritional Facts
Servings 4Serving Size 1 Cup




Calories201
Fat3g
Carbohydrates36.5g
Protein8.25
Fiber9.50g
Sugar5g
Sodium337mg





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Ingredients


  • 1 Cup Almond or Cashew Milk
  • Juice of 1 Lemon
  • 2 Tablespoons of Sesame Seeds or 1 Tablespoon Sesame Paste
  • 1/3 Cup Large Flake, Nutritional Food Yeast
  • 1/2 Teaspoon Salt
  • 1 Teaspoon Sugar
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Garlic Powder
  • 1 Teaspoon Paprika
  • 1/2 Lemon Pepper Seasoning

  • 1 Cup Bulgur Wheat
  • 2 Cups Water
  • 2 Teaspoons Dried Parsley
  • 1/2 Teaspoon Dried Basil
  • Medium White Onion, Chopped
  • 2 Medium Tomatoes, Chopped
  • 1/2 Medium Red Bell Pepper, Chopped


Directions


In a blender or hand blender with a cup place the almond milk, lemon juice, sesame seeds, nutritional yeast flakes, salt, sugar, onion and garlic powder, paprika and lemon pepper seasoning and blend together until smooth and sesame seeds are pulverized. I've found that a hand blender works best for this but a standing blender with sharp enough blades will do.

Place this and the rest of the ingredients into a 2 Quart glass microwaveable dish that has a lid, stir together, cover and cook in the microwave in 2 - 15 minute intervals (a total cooking time of 30 minutes), stirring in-between.

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Original Food Photography & Original Recipe Text Copyright 2007-2014 Josh Latham. All Rights Reserved. Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited.