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EatSmarter exclusive recipe

Mexican-Style Corn and Bell Pepper Casserole

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Mexican-Style Corn and Bell Pepper Casserole
358
calories
Calories

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

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easy
Difficulty
25 min.
Preparation
 • Ready in 1 hr 10 min.
Ready in
Nutritions
Fat18 g
Saturated Fat Acids3.8 g
Protein15 g
Roughage9.5 g
Sugar added0 g
Calorie358
1 serving contains
Calories358
Protein/g15
Fat/g18
Saturated fatty acids/g3.8
Carbohydrates/g31
Added sugar/g0
Roughage/g9.5
Bread exchange unit2.5
Cholesterol/mg238
Uric acid/mg89
Vitamin A/mg0.4
Vitamin D/μg1.8
Vitamin E/mg6.4
Vitamin B₁/mg0.3
Vitamin B₂/mg0.3
Niacin/mg4.5
Vitamin B₆/mg0.6
Folate/μg69
Pantothenic acid/mg1.9
Biotin/μg21.4
Vitamin B₁₂/μg1.2
Vitamin C/mg110
Potassium/mg569
Calcium/mg73
Magnesium/mg79
Iron/mg3
Iodine/μg17
Zinc/mg2.4

Recipe development: EAT SMARTER
Ingredients
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

Ingredients

for 4 servings
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
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Preparation steps

Step 1/8
Mexican-Style Corn and Bell Pepper Casserole preparation step 1

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

Step 2/8
Mexican-Style Corn and Bell Pepper Casserole preparation step 2

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

Step 3/8
Mexican-Style Corn and Bell Pepper Casserole preparation step 3

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

Step 4/8
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.

Step 5/8
Mexican-Style Corn and Bell Pepper Casserole preparation step 5

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

Step 6/8
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.

Step 7/8
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.

Step 8/8

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.

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