1 (8 3/4 ounce) can black beans, undrained |
1 (8 3/4 ounce) can garbanzo beans, drained (chickpeas) |
1 (8 3/4 ounce) can whole kernel corn, drained |
1 (15 1/4 ounce) can red kidney beans, drained, saving liquid |
12 ounces frozen vegetarian ground beef, pre-cooked, defrosted |
1/2 cup green taco sauce (or your preference) |
2 cups shredded sharp cheddar cheese (your choice,i use cheddar) |
1/2 cup chopped fresh cilantro (optional) or 1/2 cup fresh parsley (optional) |
3/4 cup green onion, both white and green, large chop |
1/4 teaspoon allspice |
1 tablespoon red chili powder |
1/4 teaspoon ground cumin |
1/8 teaspoon red pepper flakes, to taste |
1 (8 1/2 ounce) package cornbread mix (or make your own) |
2 egg whites |