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Corn and Lima Bean Stew

 

21

Yield

6

servings

Prep

10

min

Cook

50

min

Ready

1

hrs

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

Filling
3 tablespoons vegetable oil
1 each onions
chopped
1 teaspoon cumin
¼ teaspoon thyme
*
2 cups lima beans
fresh or frozed
2 each garlic cloves
minced
3 each celery stalks
large, diced
1 each green bell peppers
or red, chopped
2 tablespoons cilantro
chopped
*
1 tablespoon chili powder
3 cups tomatoes, canned with juice
or fresh, chopped
1 cup water
½ teaspoon salt
1 x black pepper
*
2 cups corn
1 teaspoon chipotle chili peppers
chopped
*
Crust
6 cups water
1 teaspoon salt
1 ½ cups cornmeal
coarse
1 tablespoon 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

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Comments

Nutrition Facts

Serving Size 606g (21.4 oz)
Amount per Serving
Calories 32525% of calories 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?

 

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