Cornmeal-crusted Two- Bean Chili
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Eggs, Dairy | Vegetarian | Veg09 | 6 | Servings |
INGREDIENTS
| 2 | T | Olive oil |
| 1 | Onion, chopped | |
| 1 | Carrot, diced | |
| 1/2 | Red bell pepper, diced | |
| 1 | T | Minced garlic |
| 1 | T | Chili powder |
| 2 | t | Ground coriander |
| 2 | t | Ground cumin |
| 1/2 | t | Ground yellow mustard |
| 1/8 | t | Ground cayenne, optional |
| 28 | oz | Canned whole tomatoes |
| chopped with juice | ||
| 1 2/3 | c | Cooked red kidney beans |
| drained | ||
| or 15-oz. can | ||
| 1 2/3 | c | Cooked pinto or pink or |
| black beans drained | ||
| or 15-oz. can | ||
| 1 | T | Minced fresh cilantro or |
| parsley | ||
| 1/4 | t | Freshly ground black pepper |
| 1 | c | Unbleached all-purpose flour |
| 3/4 | c | Stone-ground yellow cornmeal |
| 1 1/2 | t | Baking powder |
| 1/2 | t | Baking soda |
| 1/2 | t | Salt |
| 2 | Eggs, beaten | |
| 1 | c | Buttermilk |
| 1/2 | c | Shredded Cheddar cheese, 2 |
| oz. | ||
| 1/4 | c | Fat-free sour cream |
INSTRUCTIONS
Makes 6 servings. Baked chili in a casserole with a hearty cornmeal topping needs only an accompanying salad to make it a meal. The chili is jam-packed with tasty, nutritious vegetables. Preheat oven to 400F (205C). Lightly oil a 13 x 9-inch baking pan. Heat the oil in a large, nonstick skillet over medium-high heat. Add the onion, carrot and bell pepper and cook, stirring frequently, until the onion is translucent, about 3 to 4 minutes. Add the garlic, chili powder, coriander, cumin, mustard and cayenne, if desired, and cook, stirring, 1 minute. Add chopped tomatoes with juice, beans, cilantro or parsley and black pepper to skillet. Partially cover pan and bring to a boil. Reduce heat and simmer until vegetables are tender and chili is thickened, about 5 minutes. Combine flour, cornmeal, baking powder, soda and salt in a medium bowl. In another bowl, combine the eggs, buttermilk, cheese and sour cream. Stir egg mixture into dry ingredients just until combined. To assemble casserole, spoon the chili into prepared baking pan. Spoon cornmeal topping over chili, and spread evenly with a rubber spatula. Place casserole dish on a baking sheet. Bake 25 to 30 minutes, or until topping is golden brown and firm. Remove from oven and let stand 5 minutes before serving. Recipe by: The No-Tofu Vegetarian Cookbook, page 96 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 414
Calories From Fat: 117
Total Fat: 13.4g
Cholesterol: 78.5mg
Sodium: 1212.9mg
Potassium: 1049.8mg
Carbohydrates: 56.8g
Fiber: 14g
Sugar: 9.6g
Protein: 20.5g