Ingredients:
- 1 1/2 cups cooked pinto beans (15-oz. can) or 1 1/2 cups kidney beans (15-oz. can) or 1 1/2 cups black beans (15-oz. can)
- nonfat sour cream (optional)
Directions:
- Warm the olive oil in a heavy or nonstick saucepan.
- Add the onion and garlic, cover, and cook on medium heat for about 10 minutes.
- Add the cumin, coriander, oregano, enough water to prevent sticking,and the carrots, cover, and cook for 5 minutes.
- Add the bell peppers, zucchini, and chile, cover, and cook for another 5 minutes.
- Stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes.
- Remove from the heat.
- Add salt and black pepper to taste.
- Preheat the oven to 400*.
- Prepare a 2-qt. nonreactive casserole dish with cooking spray or a very light coating of oil.
- Spread the vegetable-bean mixture in the bottom of the dish.
- If you are using the Cheddar cheese, sprinkle it evenly on top.
- Set aside.
- In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder, and baking soda.
- In a separate bowl, beat egg whites till starting to peak, then gently stir in buttermilk, and oil.
- Gently fold the wet ingredients into the dry, stirring, just until mixed.
- Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula.
- Bake for 30 to 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.
- Garnish with minced scallions, chopped cilantro,and, if you like, nonfat sour cream.
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 194 Kcal (812 kJ) | ||
| Calories from fat | 42.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.71g | 7% | |
|---|---|---|---|
| Cholesterol | 4.66mg | 2% | |
| Sodium | 324.15mg | 14% | |
| Potassium | 664.09mg | 14% | |
| Total Carbs | 28.56g | 10% | |
| Sugars | 5.05g | 20% | |
| Dietary Fiber | 5.89g | 24% | |
| Protein | 10.74g | 21% | |
| Vitamin C | 57.2mg | 95% | |
| Vitamin A | 0.8mg | 25% | |
| Iron | 12.1mg | 67% | |
| Calcium | 158.6mg | 16% | |
| Amount Per 100 g | |||
| Calories | 84.04 Kcal (352 kJ) | ||
| Calories from fat | 18.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.04g | 7% | |
|---|---|---|---|
| Cholesterol | 2.02mg | 2% | |
| Sodium | 140.42mg | 14% | |
| Potassium | 287.67mg | 14% | |
| Total Carbs | 12.37g | 10% | |
| Sugars | 2.19g | 20% | |
| Dietary Fiber | 2.55g | 24% | |
| Protein | 4.65g | 21% | |
| Vitamin C | 24.8mg | 95% | |
| Vitamin A | 0.3mg | 25% | |
| Iron | 5.2mg | 67% | |
| Calcium | 68.7mg | 16% | |
* 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.
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