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Ingredients
US|METRIC
7 SERVINGS
- 1 lb. dried black beans (soaked overnight)
- 1 onion (medium, chopped)
- 3 cloves garlic (crushed)
- 2 cups crushed tomato (I use the POMI brand in tetrapaks)
- 2 carrots (large, chopped finely)
- 1 tsp. oregano
- 1 tsp. cumin powder
- 2 tsp. chili powder (the mexican kind)
- 1/4 tsp. cayenne powder
- 2 cubes vegetable stock (optional, use the organic unsalted ones without preservatives.)
- 2 Tbsp. olive oil
- 1/2 lime
- 1/2 cup cornmeal
- 1/2 cup whole wheat flour (I use King Arthur brand)
- 1/2 Tbsp. sugar (optional)
- 1 tsp. baking powder
- 1/4 tsp. baking soda
- 1 tsp. salt
- 1 Tbsp. flaxseed (power soaked in 3 tbsp water)
- 1/2 cup plain yogurt (or buttermilk)
- 1 cup water
- 2 Tbsp. olive (canola or vegetable oil)
- 1/2 cup corn (roasted, or frozen corn, thawed)
- 1/2 cup frozen spinach (thawed)
- 1/2 tsp. jalapeno (chopped, optional)
- 1/4 cup scallions (chopped)
- 1 tsp. chili powder (mexican, use any other spice blend if this is not available)
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NutritionView More
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400Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories400Calories from Fat60 |
% DAILY VALUE |
Total Fat7g11% |
Saturated Fat1g5% |
Trans Fat |
Cholesterol<5mg1% |
Sodium620mg26% |
Potassium1470mg42% |
Protein20g |
Calories from Fat60 |
% DAILY VALUE |
Total Carbohydrate69g23% |
Dietary Fiber16g64% |
Sugars6g |
Vitamin A100% |
Vitamin C25% |
Calcium20% |
Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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