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Cauliflower and Barley Parmesan Bake in the baking dish

Cauliflower and Barley Parmesan Bake

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This Cauliflower and Barley Parmesan Bake is a satisfying, meatless comfort food meal that vegetarians and meat-eaters will both love!
Course Main Course
Cuisine American, Italian
Keyword Meatless, Pizza Casserole, Vegetarian, Weight Watchers, WW Recipes, WW Vegetarian
Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 30 minutes
Servings 8 (1 ¼ cups) servings
Calories 268
Author Emily Bites

Ingredients

  • 2 lbs uncooked cauliflower florets
  • 1 ½ cups uncooked pearl barley or pearled farro
  • 24 oz jar marinara sauce
  • 8 oz can tomato sauce
  • 1 tablespoon + 1 teaspoon olive oil divided
  • 1 teaspoon balsamic vinegar
  • 8 garlic cloves minced
  • 3 oz finely shredded Parmesan cheese divided
  • 1 ½ teaspoons dried oregano
  • 1 ½ teaspoons onion powder
  • 1 teaspoon sugar
  • 1 teaspoon salt
  • ½ teaspoon crushed red pepper flakes
  • ¼ teaspoon black pepper
  • 1 ½ cups water
  • ½ cup panko breadcrumbs
  • 4 oz 2% milk shredded Mozzarella cheese

Instructions

  • Pre-heat the oven to 425 degrees.
  • In a large mixing bowl, add the cauliflower, barley, marinara sauce, tomato sauce, 1 tablespoon of the olive oil, the balsamic vinegar, garlic, 2 ounces of the Parmesan cheese, the oregano, onion powder, sugar, salt, crushed red pepper, and black pepper. Stir to combine. Add the water and stir again until well mixed. Transfer the entire mixture to a 9x13 baking dish and spread it out evenly. Cover the baking dish tightly with aluminum foil and bake for one hour.
  • While you’re waiting, combine the remaining ounce of Parmesan with ½ cup of panko breadcrumbs and the remaining teaspoon of olive oil and stir together. Set aside.
  • When the hour is up, uncover the baking dish and stir. Check on doneness. You want the barley to be almost finished cooking. Sprinkle the shredded mozzarella across the top. Top the shredded cheese with the panko/parmesan mixture. Return to the oven and bake for another 10-15 minutes until the barley is cooked, the sauce has thickened, and the cheese is melted. Let stand for 5-10 minutes before serving.

Notes

To view your current WW Points for this recipe and track it in the WW app or site, click here!
WW Points per (1 ¼ cup) serving: 8 (Points calculated using the recipe builder on weightwatchers.com)
Nutrition Information per (1 ¼ cups) serving:
268 calories, 38 g carbs, 8 g sugars, 8 g fat, 3 g saturated fat, 14 g protein, 9 g fiber, 780 mg sodium (from myfitnesspal.com)
Weight Watchers PointsPlus:
7 per (1 ¼ cups) serving (PP calculated using the recipe builder on weightwatchers.com)
Adapted from The NY Times

Nutrition

Calories: 268kcal