Two Bean-Cornmeal Casserole

SUPER HEALTHY KIDS(1)
Rita C.: "This is delicious and filling" Read More
17Ingredients
55Minutes
450Calories

Ingredients

US|METRIC
  • 1 cup chopped onion
  • 1 tablespoon olive oil
  • 1 tablespoon chili powder
  • 1 clove garlic
  • 1 teaspoon cumin (ground)
  • 1 teaspoon ground black pepper (ground)
  • 1 can tomatoes (canned, diced)
  • 1 corn (frozen)
  • 2 cups black beans (canned)
  • 2 cups kidney beans (canned)
  • 3/4 cup flour (whole wheat)
  • 3/4 cup cornmeal (yellow)
  • 2 teaspoons sugar
  • 2 teaspoons baking powder
  • 3/4 teaspoon salt
  • 3/4 cup milk
  • 1 tablespoon olive oil
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    NutritionView More

    450Calories
    Sodium48% DV1150mg
    Fat17% DV11g
    Protein39% DV20g
    Carbs24% DV72g
    Fiber48% DV12g
    Calories450Calories from Fat100
    % DAILY VALUE
    Total Fat11g17%
    Saturated Fat2g10%
    Trans Fat
    Cholesterol<5mg1%
    Sodium1150mg48%
    Potassium910mg26%
    Protein20g39%
    Calories from Fat100
    % DAILY VALUE
    Total Carbohydrate72g24%
    Dietary Fiber12g48%
    Sugars8g16%
    Vitamin A10%
    Vitamin C90%
    Calcium30%
    Iron35%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    Reviews(1)

    Rita C. 2 years ago
    This is delicious and filling

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