When time is short, who doesn’t love a quick, yet filling, one dish meal. Yvonne Brunot and I prepared this grain and vegetable based recipe on a recent episode of Everyday Chef on PEG TV. Believe it or not, as we enter into October, I still saw these great vegetables for sale at the farmers market.
The tomatoes, corn, peppers, garlic and onions are cooked down with black beans and the slight smoky seasoning of chili powder and cumin. Then, everything is topped with a cornmeal and whole wheat based batter and baked. The result is a warm, satisfying vegetable medley, with a crunchy grain topping to soak up all the flavors.
Black Bean Cornmeal Pie
Makes 6 servings
1 large onion, chopped
1 large green pepper, chopped
1 teaspoon olive oil
1-1/2 teaspoons chili powder
1 garlic clove, minced
1 teaspoon ground cumin
2 medium tomatoes, diced
4 cups cooked black beans, rinsed and drained
2 ears of corn, kernels sliced off the cobs
3/4 cup whole wheat pastry flour
3/4 cup yellow cornmeal
2 teaspoons sugar
2 teaspoons baking powder
2 teaspoons chopped seeded jalapeno pepper
1/4 teaspoon salt
3/4 cup fat-free milk
1 tablespoon oil
Salsa and reduced-fat sour cream, optional
In a large skillet, saute onion and green pepper in oil until tender. Add the chili powder, garlic, and cumin; saute 1 minute longer. Add tomatoes and bring to a boil. Reduce heat; cover and simmer for 5 minutes. Stir in beans and corn; heat through. Transfer to an 11-in. x 7-in.
baking dish coated with cooking spray or oil.
For topping, in a small bowl, combine the flour, cornmeal, sugar, baking powder, jalapeno and salt. Whisk the egg, milk and oil; stir into dry ingredients just until moistened. Spoon over filling; gently spread to cover the top.
Bake at 375° for 20-25 minutes or until filling is bubbly and a toothpick inserted into topping comes out clean.
Serve with salsa and sour cream if desired.
Adapted from tasteofhome.com