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Corn & Lima Bean Stew

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Submitted by LynnDurham

YIELD

6 servings

PREP

10 min

COOK

50 min

READY

1 hrs

Ingredients

Filling
3 45
TABLESPOONS ML VEGETABLE OIL
1 1
EACH EACH ONIONS
chopped
1 5
TEASPOON ML CUMIN
¼ 1.3
TEASPOON ML THYME *
2 473
CUPS ML LIMA BEANS
fresh or frozed
2 2
EACH EACH GARLIC CLOVES
minced
3 3
EACH EACH CELERY STALKS
large, diced
1 1
EACH EACH GREEN BELL PEPPERS
or red, chopped
2 3E+1
TABLESPOONS ML CILANTRO
chopped
1 15
TABLESPOON ML CHILI POWDER
3 7.1E+2
CUPS ML TOMATOES, CANNED WITH JUICE
or fresh, chopped
1 237
CUP ML WATER
½ 2.5
TEASPOON ML SALT
1 1
X X BLACK PEPPER *
2 473
CUPS ML CORN
1 5
TEASPOON ML CHIPOTLE CHILI PEPPERS
chopped *
Crust
6 1.4
CUPS L WATER
1 5
TEASPOON ML SALT
1 ½ 355
CUPS ML CORNMEAL
coarse
1 15
TABLESPOON ML RED HOT CHILI PEPPER, DRIED
or chili powder, ground

Directions

Filling: Heat oil in a large pan or Dutch oven.

Add onion, cumin and thyme and sauté over moderately high heat for about 5 minutes, stirring frequently, until onions color a bit.

Add lima beans and continue cooking over high heat another few minutes; add garlic, celery, bell pepper, cilantro stems and chili powder.

Cook 3 minutes, then add tomatoes and water; season with salt and pepper.

Lower heat, cover pan and simmer 15 minutes.

When beans are tender, add corn and stir in puréed chipotle.

Turn off heat.

Crust: Preheat oven to 375℉ (190℃).

Bring water to a boil.

Add salt and pour in cornmeal in a steady stream, whisking constantly.

Cook, stirring frequently at first, until cornmeal is cooked, about 30 minutes.

Stir in ground chile or chili powder.

Lightly oil a 9 by 13 inch baking dish and pour inabout ⅔ of the cornmeal mixture.

Let set about 5 minutes to firm.

Spoon vegetables over cornmeal mixture.

If cornmeal is too thick to pour, thin with warm water.

Set casserole on a tray and bake until bubbling, about 25 minutes.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 606g (21.4 oz)
Amount per Serving
Calories 325 25% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 829mg 35%
Total Carbohydrate 19g 19%
Dietary Fiber 9g 37%
Sugars g
Protein 20g
Vitamin A 22% Vitamin C 67%
Calcium 9% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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