Cornbread with Red Beans and Sautéed Vegetables

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Cornbread with Red Beans and Sautéed Vegetables
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Health Score:
86 / 100
2 h. 30 min.
ready in 8 h. 30 min.
Ready in

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie510 cal.(24 %)
Protein10 g(10 %)
Fat30 g(26 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage11.1 g(37 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.3 μg(2 %)
Vitamin E6.1 mg(51 %)
Vitamin K35.7 μg(60 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.6 mg(43 %)
Folate123 μg(41 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C156 mg(164 %)
Potassium760 mg(19 %)
Calcium158 mg(16 %)
Magnesium70 mg(23 %)
Iron3.2 mg(21 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids10 g
Uric acid71 mg
Cholesterol32 mg
Complete sugar12 g


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)
How healthy are the main ingredients?
TomatoCornWhipped creamolive oilBasilgarlic clove

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.