Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- FILLING
- 3 tbsp Vegetable oil
- 1 large Onion, chopped
- 1 tsp Cumin
- 1/4 tsp Thyme
- 2 cup Lima beans, fresh or frozen
- 2 Garlic cloves, minced
- 3 large Celery ribs, diced
- 1 Green or red bell pepper
- -chopped
- 2 tbsp Cilantro stems, chopped
- 1 tbsp Chili powder
- 3 cup Tomatoes, fresh or canned
- -with juice, chopped
- 1 cup Water
- 1/2 tsp Salt
- Pepper
- 2 cup Corn
- 1 tsp Chipotle pepper, chopped
- CRUST
- 6 cup Water
- 1 tsp Salt
- 1 1/2 cup Cornmeal, coarse
- 1 tbsp Red chile, ground, or chili
- -powder
- =
Directions
1 Filling: heat oil in a large pan or dutch oven.
2 Add onion, cumin and thyme and saute over moderately high heat for about 5 minutes, stirring frequently, until onions color a bit.
3 add lima beans and continue cooking over high heat another few minutes; add garlic, celery, bell pepper,cilantro stems and chili powder.
4 Cook 3minutes, then add tomatoes and water; season with salt and pepper.
5 Lower heat, cover pan and simmer 15 minutes.
6 when beans are tender, add corn and stir in pureed chipotle.
7 Turn off heat.
8 crust: preheat oven to 375 degrees.bring water to aboil.
9 Add salt and pour in cornmeal in a steady stream, whisking constantly.
10 Cook, stirring frequently at first, until cornmeal is cooked, about 30 minutes.stir in ground chile or chili powder.
11 Lightly oil a 9- by 13-inch baking dish and pour inabout 2/3 of the cornmeal mixture.let set about 5 minutes to firm.
12 spoon vegetables over cornmeal mixture.
13 If cornmeal is too thick to pour,thin with warm water.
14 set casserole on a tray and bake until bubbling, about 25 minutes.