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Colorful Bean Bake

Contributed by: Bob's Red Mill Natural Foods

Zucchini is one of the main ingredients in this casserole. Great to make during harvest season.

  • 1 Egg, beaten
  • 1-1/2 cups Whole Kernel Corn (can be fresh)
  • 1-1/2 cups Shredded Monterey Jack Cheese
  • 1 cup Tomato Sauce
  • 1/2 cup Chopped Green Chilis, drained
  • 1-2 dashes Tobasco Sauce
  • 2 cups Coarsely Shredded Zucchini
  • 1/4 cup Medium Grind Cornmeal
  • 1/4 cup White Bean Flour
  • 1 cup Water
  • 2 cups cooked Red Kidney Beans

Directions

Preheat oven to 350 degrees F.

In a 9" x 13" baking dish, combine beans, corn, tomato sauce, chiles, Tabasco sauce and
1/2 of cheese; mix well. Top with zucchini.

Combine cornmeal, bean flour, egg and enough water to make a batter you can pour. Pour this over the casserole top. Bake for 20-25 minutes; top with remaining cheese and bake an additional 2-3 minutes, until cheese has melted and is bubbly.

Makes 6 servings.
Colorful Bean Bake

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Products Used in this Recipe

Medium Grind Cornmeal
 Flours & Meals
Medium Grind Cornmeal
View Details »
White Bean Flour
 Flours & Meals
White Bean Flour
View Details »
Red Kidney Beans
 Grains Beans Seeds
Red Kidney Beans
View Details »
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Nutritional Information

Serving Size: 1 Serving (257g) Amount Per
Serving 		% Daily
Value
Calories 320  
Calories from Fat 100  
Total Fat 11g 17%
Saturated Fat 6g 30%
Trans Fat g %
Cholesterol 20mg 7%
Sodium 210mg 9%
Potassium g %
Total Carbohydrate 39g 13%
Dietary Fiber 12g 48%
Sugars 5g 0%
Protein 18g 36%
Phosphorus g %
     
     
     
     
* Percent Daily Values (DV) are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.