Cornbread with Red Beans and Sautéed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 510 cal. | (24 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 35.7 μg | (60 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 156 mg | (164 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 100 grams dried red Beans
- 300 water
- 1 garlic clove
- ½ l Vegetable broth (jarred)
- 20 grams butter
- 200 grams Cornmeal
- 1 sm can Corn
- 1 bunch scallions
- 2 green Bell pepper
- 400 grams Tomatoes
- 6 Tbsps olive oil
- 100 grams sour Whipped cream
- 1 bunch Basil
- salt (pepper)
Preparation steps
Place the beans in a bowl with water to cover by several inches and let soak 6 hours. Drain the beans and transfer to a large pot with water to cover by several inches. Peel the garlic and add to the pot and bring to a boil. Reduce to a simmer, cover and cook over low heat until the beans are tender, about 1½ hours. In a saucepan, bring the vegetable broth and the butter to a boil. Stir in the cornmeal and cook over low heat, stirring frequently until the cornmeal is very tender, about 45 minutes. Drain the corn and mix into the finished corn porridge. Pour onto a greased baking sheet, smoothing the top.
Rinse and slice the scallions. Rinse the peppers, halve lengthwise, remove the seeds and white ribs and cut into strips. Blanch tomatoes in a pot of boiling water for 10 seconds. Drain under cold water, peel and dice the flesh. Cut the cornmeal into 3 portions. Heat 2 tablespoons oil in a pan, cut the cornbread into pieces and saute for 5 minutes over low heat. tear apart with two forks and saute for another 5 minutes, turning frequently.
Repeat with any remaining cornbread. Peel the garlic and coarsely chop. Heat the remaining oil in a pan and saute the scallions, peppers, tomatoes, garlic and beans. Season with salt and pepper. Rinse the basil, chop coarsely. Divide the cornbread among plates, top each with a dollop of sour cream and serve with vegetables. Sprinkle basil over the top.
