Zutaten für Mexican Bean Corn Casserole
- Dried Pinto Bean
- Garlic Clove
- Cumin Seed
- 3 cups water (for beans), 3 cups water (for polenta)
- Extra Virgin Olive Oil
- 1 medium onion, chopped
- Sea Salt
- Red Bell Peppers
- 1 medium zucchini, chopped
- Ground Cumin
- 1/4 teaspoon dried oregano
- 1 (15-ounce) can diced tomatoes (undrained)
- 1 cup polenta
- 1/2 cup grated Parmesan cheese
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Zubereitung von Mexican Bean Corn Casserole
- **Prepare the Beans:** Rinse 1 (15-ounce) can of pinto beans and drain. In a large pot, combine the beans with 2 cloves minced garlic, 1 teaspoon ground cumin, and 3 cups of water.
- **Simmer the Beans:** Bring the bean mixture to a boil, then reduce heat to low, cover, and simmer for 50-60 minutes, or until tender. (Alternatively, pressure cook with 2 cups of water for 45 minutes.)
- **Sauté the Vegetables:** Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 medium onion, chopped, 1/2 teaspoon salt, and 1 clove minced garlic. Sauté until softened, about 5 minutes.
- **Add Remaining Vegetables:** Stir in 1 bell pepper (any color), chopped, 1 medium zucchini, chopped, 1/2 teaspoon ground cumin, and 1/4 teaspoon dried oregano. Sauté for another 5 minutes.
- **Combine Beans and Vegetables:** Add the cooked beans, 1 (15-ounce) can of diced tomatoes (undrained), and 1/4 cup water to the skillet. Stir to combine. Season with additional salt to taste.
- **Make the Polenta:** In a separate saucepan, bring 3 cups of water to a boil. Add 1/2 teaspoon salt.
- **Cook the Polenta:** Slowly whisk in 1 cup of polenta, stirring constantly. Reduce heat to low and continue stirring with a wooden spoon in a clockwise motion for 10-15 minutes, or until the polenta is thick enough to hold its shape.
- **Assemble and Bake:** Preheat oven to 350°F (175°C). Lightly grease a 9x13 inch casserole dish. Spread the bean and vegetable mixture evenly in the dish.
- **Top with Polenta:** Spread the cooked polenta over the bean mixture.
- **Add Cheese:** Sprinkle 1/2 cup grated Parmesan cheese over the top.
- **Bake:** Cover the casserole and bake for 25 minutes. Remove the cover and bake for an additional 5 minutes at 400°F (200°C), or until golden brown and bubbly.
- **Serve:** Let cool slightly before serving. Serve the bean and vegetable mixture in bowls and cut the polenta into strips for dipping.
Nutrition Information (Approximate per serving)
Sodium
22 g
Sugar
9g
Fat
2g
Carbs
10g
