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       Volume I - October 13, 2006

Corn and Black Bean Casserole


  Download this recipe.

Ingredients - Serves 4-6:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • l/2 cup carrot, chopped
  • l/2 cup celery, chopped
  • 1 clove garlic, minced
  • 1 cup black beans
  • 1 cup kidney beans
  • Pinch of cayenne pepper
  • 2 Tbsp cupin
  • 1 can (15 oz) diced tomatoes
  • 3 Tbsp low sodium tamari or soy sauce
  • l/2 cup Monterey jack or mild cheddar cheese, grated
  • 8 oz. Salsa
  • 8 oz. Sour cream or plain yogurt


  • 1-1/2 cup corn meal
  • 1/2 tsp salt
  • 2 Tbsp nutritional yeast
  • 3 Tbsp olive oil
  • 1/2 cup hot chicken or vegetable stock
  • 4 Tbsp cilantro

Preheat the over to 350 degrees. Heat the oil in a saucepan and sauté the onion, carrot, celery, and garlic for 5 minutes. Add the beans and spices. Cook just until heated through and then set aside.

To make the crust, mix all of the crust ingredients together and pat into a 9-inch deep-dish pie plate. Pour the veggie and bean mixture into the crust. Combine the tomatoes, and tamari or soy sauce, stirring to blend. Then pour mixture over the beans in the crust. Bake for 25 minutes at 350 degrees. Sprinkle with the cheese and bake for 5 more minutes. Allow to set for 5-10 minutes, then cut and serve, topping each serving with salsa and sour cream or plain yogurt.

Salad: Mix your favorite lettuce and spinach leave together with fresh tomatoes, cucumber and mushrooms. Add l/2 cup of dried cranberries for color and added nutrition. Toss with your favorite lite flavored dressing that will not overwhelm the taste of the casserole.

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