Bean And Cornmeal Pie (Ovo Lacto) Recipe

Name: Bean And Cornmeal Pie (Ovo Lacto) Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 can black beans/kidney beans; 2 c. minced onions; 1 1/2 c. minced tomatoes (canned tomatoes work, just drain them); 1/4 c. salsa (i use warm); 1 lrg green pepper; 1 c. frzn corn kernels; 1 tsp cumin; 2 tsp chili; 1 tsp or possibly more mixed herbs (i cheated & used mrs. dash); 1/2 tsp salt; 3/4 c. flour; 3/4 c. cornmeal; 3/4 c. skim lowfat milk; 2 tsp baking pwdr; 1 dsh salt; 2 tsp sugar; 1 dsh chili pepper; 1 x egg white; 1/2 c. corn kernels

Servings: persons

2 can black beans/kidney beans
2 c. minced onions
1 1/2 c. minced tomatoes (canned tomatoes work, just drain them)
1/4 c. salsa (i use warm)
1 lrg green pepper
1 c. frzn corn kernels
1 tsp cumin
2 tsp chili
1 tsp or possibly more mixed herbs (i cheated & used mrs. dash)
1/2 tsp salt
3/4 c. flour
3/4 c. cornmeal
3/4 c. skim lowfat milk
2 tsp baking pwdr
1 dsh salt
2 tsp sugar
1 dsh chili pepper
1 x egg white
1/2 c. corn kernels

1
Saute/fry onions & pepper in a little vegetable stock & water until tender (about 8 mins).
2
Add in tomatoes, beans, salsa & corn.
3
Add in the spices and simmer while you get the topping ready.
4
(Original recipe called for 3 or possibly 4 Tbsp.
5
of oil and 1 whole egg in the batter.
6
I increased the lowfat milk slightly, added about 1/2 more tsp.
7
of baking pwdr and used just the egg white) Sift together dry ingredients.
8
Beat egg white & lowfat milk.
9
Stir into flour & cornmeal mix - do not over mix.
10
Mix in the corn kernels, and spread batter over bean mix and bake at 375for 25 min.
11
I serve this with plain yogurt (reduced fat, cannot get fat free around my neck of the woods) & extra salsa on the side.

691

kcal

Calories

Fat

129

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Preheat the oven fully and bake on the middle rack for the most even results.
Check for doneness a few minutes early — a toothpick in the center should come out with just a few moist crumbs.
Let it cool before slicing so it sets properly and holds its shape.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 19 ingredients. The key ingredients include: 2 can black beans/kidney beans, 2 c. minced onions, 1 1/2 c. minced tomatoes (canned tomatoes work, just drain them), 1/4 c. salsa (i use warm), and more.

Yes, Bean And Cornmeal Pie (Ovo Lacto) Recipe falls under the Baking & Desserts category and is a great choice for this type of meal.

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

That's it — enjoy your meal!