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Mexican Bean & Corn Casserole Recipe

Mexican Bean & Corn Casserole Recipe

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Ingredients:

Serving

1 cup dried pinto bean, soaked
1 garlic clove
1 tsp cumin seed
3 cups water
1 tsp extra virgin olive oil
1 onion, chopped
1/2 tsp sea salt
1 garlic clove, minced
1/2 red bell peppers
1 cup chopped zucchini or 1 cup shredded green cabbage
2 tsp ground cumin
1 tsp oregano
1/2 cup organic tomato sauce
1/4 cup water
3 cups water
1 tsp sea salt
1 tbsp extra virgin olive oil (or butter)
1 cup polenta
1 tbsp parmesan cheese (optional)

Directions:

Beans: Drain soaking water off the beans and place beans in a large pot with garlic, cumin and 3 c water. Bring to boil, then simmer over low heat, covered, for 50-60 minutes. Or pressure-cook in 2 c of water for 45 minutes.
Vegetables: Heat oil in large skillet. Add onion, salt and garlic; saute until soft.
Add pepper, zucchini, cumin and oregano and saute 5 more minutes.
Add cooked beans to the vegetables with tomato sauce and 1/4 cup water. Check taste and add salt if needed.
Polenta: In separate pot, bring 3 c water to a boil. Add salt an boil. Slowly add polenta, stirring continuously with a whisk. Lower heat and continue stirring in clockwise motion with a wooden spoon for 10-15 minutes or until mixture can hold the spoon upright on its own.
Preheat oven to 350. In a lightly oiled casserole dish, spread the bean & vegetable mixture across the bottom. Spread the polenta on top. Sprinkle with parmesan cheese.
Bake, covered, for 25 minutes at 350. Remove coer and bake 5 minutes more at 400.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	136.36 Kcal (571 kJ)
Calories from fat	31.91 Kcal
		% Daily Value*
Total Fat	3.55g	5%
Cholesterol	0.79mg	0%
Sodium	798.02mg	33%
Potassium	330.5mg	7%
Total Carbs	21.84g	7%
Sugars	2.64g	11%
Dietary Fiber	3.78g	15%
Protein	4.75g	9%
Vitamin C	19.8mg	33%
Vitamin A	0.8mg	26%
Iron	4.5mg	25%
Calcium	89.2mg	9%

Amount Per 100 g
Calories	42.87 Kcal (179 kJ)
Calories from fat	10.03 Kcal
		% Daily Value*
Total Fat	1.11g	5%
Cholesterol	0.25mg	0%
Sodium	250.88mg	33%
Potassium	103.9mg	7%
Total Carbs	6.87g	7%
Sugars	0.83g	11%
Dietary Fiber	1.19g	15%
Protein	1.49g	9%
Vitamin C	6.2mg	33%
Vitamin A	0.2mg	26%
Iron	1.4mg	25%
Calcium	28mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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