Estimated Nutrition (whole recipe, rough)
Counts 16 of 19 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Milk | 1 cup (244ml) whole | 149 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Coriander | not in our table | 0 |
| Topping | 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
- =
- 3 large eggs
- 1 3/4 cup buttermilk or soy milk
- 2 Tbs. vegetable oil
- 1 cup all-purpose flour
- 2 1/2 tsp. baking powder
- 1/4 tsp. baking soda
- 1 tsp. salt
- 1 Tbs. sugar
- 1 cup fine cornmeal
- 1/2 cup shredded cheddar or soy cheese, plus extra for garnish
- 1/2 cup canned corn kernels, rinsed
- Hot pepper sauce to taste
- 1/2 cup chopped fresh coriander for garnish
- 1 ripe avocado, diced, for garnish
- Salsa topping
- 1 cup thinly sliced pitted black olives
- 1/2 cup canned corn kernels, rinsed
- 1 cup salsa
- 1 cup canned black beans, drained and rinsed
- =
Directions
Preheat waffle iron and spray with nonstick vegetable spray.
Beat 3 eggs well in mixing bowl, and stir in buttermilk and oil. In separate bowl, sift together flour, baking powder, soda, salt and sugar. Stir into egg mixture, then stir in cornmeal, cheese, corn kernels and hot pepper sauce.
Bake waffles according to manufacturer’s instructions.
To make salsa, stir together olives, corn kernels, salsa and black beans in small saucepan, and bring to a boil over medium heat. Cook for 5 minutes, or until mixture reduces slightly.
To serve waffles, place one on plate, top with salsa mixture and garnish with cheese, fresh coriander and diced avocado.