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Mexican-Style Corn and Bell Pepper Casserole

4.333335
Average: 4.3 (12 votes)
(12 votes)
Mexican-Style Corn and Bell Pepper Casserole

Mexican-Style Corn and Bell Pepper Casserole - Vegetarian enjoyment out of the oven, with spicy seasonings

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Health Score:
Health Score
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
358
calories
Calories

Healthy, because

Even smarter

Nutritional values

The spicy mixture of mild, magnesium-rich corn and plenty of paprika provides enough vitamin C per portion to cover your daily requirements. With the cell protection vitamin E, which also strengthens the body's defences, it is still 50 percent.

The piquant casserole also enriches the party buffet or picnic basket, because it tastes just as great lukewarm or cold as hot from the oven.

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein15 g(15 %)
Fat18 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.8 μg(9 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.6 mg(43 %)
Folate69 μg(23 %)
Pantothenic acid1.9 mg(32 %)
Biotin21.4 μg(48 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C110 mg(116 %)
Potassium569 mg(14 %)
Calcium73 mg(7 %)
Magnesium79 mg(26 %)
Iron3 mg(20 %)
Iodine17 μg(9 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.8 g
Uric acid89 mg
Cholesterol238 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
Corn (canned, drained)
2
3
2
red Bell peppers (each about 200 grams)
1
green Bell pepper (about 200 grams)
½ bunch
4 tablespoons
3 tablespoons
Spelt flour (Type 630)
4
1 pinch
1 pinch
1 pinch
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Sieve, 1 large Non-stick pan, 1 deep bowl, 1 Immersion blender, 1 large Bowl, 1 Whisk, 1 Casserole dish, 1 Brush, 1 Wooden spoon, 1 Ladle

Preparation steps

1.
Mexican-Style Corn and Bell Pepper Casserole preparation step 1

Drain corn in a sieve. Peel onions and garlic and chop finely.

2.
Mexican-Style Corn and Bell Pepper Casserole preparation step 2

Halve the bell peppers, remove seeds, rinse and cut into small cubes.

3.
Mexican-Style Corn and Bell Pepper Casserole preparation step 3

Rinse cilantro, shake dry and coarsley chop, including the tender stems.

4.
Mexican-Style Corn and Bell Pepper Casserole preparation step 4

Coat a baking dish with 1 tablespoon olive oil. Heat the remaining oil in a non-stick pan. Add onions, garlic and diced bell peppers and sauté for 5 minutes over medium heat. Season with salt, let cool slightly and stir in the cilantro.

5.
Mexican-Style Corn and Bell Pepper Casserole preparation step 5

Put corn in a high vessel and puree with an immersion blender.

6.
Mexican-Style Corn and Bell Pepper Casserole preparation step 6

Put corn puree and flour in a bowl. Add the eggs and mix everything thoroughly.

7.
Mexican-Style Corn and Bell Pepper Casserole preparation step 7

Add cooked vegetables to the corn, flour and egg mixture and season with salt, cayenne pepper, cumin and chili powder.

8.

Pour the vegetable-egg mixture into the baking dish, smooth the surface and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 45 minutes.