Bean & Cornmeal Pie
Yield
1 servingsPrep
35 minCook
25 minReady
60 minLow Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | cans |
black beans
or kidney beans |
*
|
| 2 | cups |
onions
chopped |
|
| 1 ½ | cups |
tomatoes
chopped |
|
| ¼ | cup |
salsa
|
|
| 1 | large |
green bell peppers
|
|
| 1 | cup |
corn
frozen |
|
| 1 | teaspoon |
cumin
|
|
| 2 | teaspoons |
red pepper flakes
|
|
| 1 | x |
mixed herbs
|
* |
| ½ | teaspoon |
salt
|
|
| Topping | |||
| ¾ | cup |
all-purpose flour
|
|
| ¾ | cup |
cornmeal
|
|
| ¾ | cup |
milk, skim
|
|
| 2 | teaspoons |
baking powder
|
|
| 1 | dash |
salt
|
*
|
| 2 | teaspoons |
sugar
|
|
| 1 | dash |
hot chili peppers
|
*
|
| 1 | each |
egg whites
|
*
|
| ½ | cup |
corn
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | cans |
black beans
or kidney beans |
*
|
| 473 | ml |
onions
chopped |
|
| 355 | ml |
tomatoes
chopped |
|
| 59 | ml |
salsa
|
|
| 1 | large |
green bell peppers
|
|
| 237 | ml |
corn
frozen |
|
| 5 | ml |
cumin
|
|
| 1E+1 | ml |
red pepper flakes
|
|
| 1 | x |
mixed herbs
|
* |
| 2.5 | ml |
salt
|
|
| Topping | |||
| 177 | ml |
all-purpose flour
|
|
| 177 | ml |
cornmeal
|
|
| 177 | ml |
milk, skim
|
|
| 1E+1 | ml |
baking powder
|
|
| 1 | dash |
salt
|
*
|
| 1E+1 | ml |
sugar
|
|
| 1 | dash |
hot chili peppers
|
*
|
| 1 | each |
egg whites
|
*
|
| 118 | ml |
corn
|
|
Directions
Sauté onions and pepper in a little vegetable stock and water until tender (about 8 mins).
Add tomatoes, beans, salsa and corn. Add the spices and simmer while you get the topping ready.
Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in the batter - increased the milk slightly, added about ½ more teaspoon of baking powder and used just the egg white Sift together dry ingredients. Beat egg white and milk. Stir into flour and cornmeal mixture - don't overmix. Fold in the corn kernels, and spread batter over bean mixture and bake at 375℉ (190℃) for 25 minutes. Serve this with plain yogurt and extra salsa on the side.
