Macrobiotic Black Bean & Cornbread Casserole Recipe

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Macrobiotic Black Bean & Cornbread Casserole
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Ingredients:

Directions:

  1. Preheat oven to 400°F After beans and kombu have soaked overnight, discard the soaking water. Clice kombu into thin strips. Place beans and kombu in a 4 or 5 liter pressure cooker and cover with fresh water so that the water comes to about 1 inch over the beans. Close the pressure cooker and bring the beans to pressure. Place flame deflector under pressure cooker, reduce heat to medium-low, and cook 30 minutes. (If you don't have a pressure cooker, cook beans in a saucepan with kombu over medium-low heat for 1 1/2 hours.).
  2. While beans are cooking, heat olive oil in a skillet over medium heat. Saute onions, garlic, sea salt, and corn until onions are translucent, about 5 minutes. Grate a 2 inch piece of ginger into pulp and then squeeze out 1 tablespoon of juice. Add cumin, ginger juice, and shoyu, and cook for another 5 minutes. When beans are cooked, strain them and add to onion mixture. Mix in cilantro. Pour mixture into a lightly oiled 9 x 13 inch casserole dish - use corn or olive oil.
  3. For corn bread topping, sift together dry ingredients and then blend together wet ingredients. Mix them together until just blended.
  4. Pour batter over black-bean mixture and bake for 40 - 45 minutes. Let cool at least 15 minutes before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 987.06 Kcal (4133 kJ)
Calories from fat 309.62 Kcal
% Daily Value*
Total Fat 34.4g 53%
Sodium 957.76mg 40%
Potassium 2237.47mg 48%
Total Carbs 150.99g 50%
Sugars 26.76g 107%
Dietary Fiber 18.65g 75%
Protein 25.15g 50%
Vitamin C 7.5mg 12%
Iron 10.5mg 58%
Calcium 494.1mg 49%
Amount Per 100 g
Calories 213.58 Kcal (894 kJ)
Calories from fat 67 Kcal
% Daily Value*
Total Fat 7.44g 53%
Sodium 207.24mg 40%
Potassium 484.15mg 48%
Total Carbs 32.67g 50%
Sugars 5.79g 107%
Dietary Fiber 4.04g 75%
Protein 5.44g 50%
Vitamin C 1.6mg 12%
Iron 2.3mg 58%
Calcium 106.9mg 49%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 21.8
    Points
  • 26
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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