Meatless Monday: Black Bean Cornbread Bake

I live on a small acreage with an assortment of animals.

We have a duck who spent his first two years thinking he was a chicken.

We’ve got a chicken who will sit on any eggs (chicken or duck) she can find, and mother whatever she hatches.

There’s a rooster who spends most of his day with the horses.

A rabbit whose best friend is a guinea pig.

You get the picture.

It fills me with hope.

If creatures with brains smaller than walnuts can see beyond their species, I think humans have got a shot of making good on our potential – even when it seems increasingly unlikely.

This is when we need hope most. This is what faith is.

This is the responsibility we owe each other.

(And oh – Black Bean Cornbread Bake.)

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Black Bean Cornbread Bake

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

You can add additional vegetables to the cornbread: finely chopped red peppers, jalapenos, or 1/2 cup of salsa. Serve the cornbread with salsa and sour cream and a tossed salad on the side for a simple lunch or dinner.

Servings: 10 -12 servings

Author: Mary Gillespie

Ingredients

Black Beans:

• 1 tablespoon /15 ml olive oil
• 1 medium onion finely chopped (about 1 cup / 250 ml)
• 4 cloves garlic minced
• 1/2 teaspoon / 2.5 ml salt
• 1 tablespoon / 15 ml chili powder
• 1 tablespoon / 15 ml cumin
• 2 cups / 500 ml cooked black beans
• 1/4 cup / 60 ml water
• 2 teaspoons / 10 ml oregano
• 1/4 teaspoon / 1.25 ml ground pepper

Cornbread:

• 1 cup / 250 ml whole wheat flour
• 1 cup / 250 ml cornmeal
• 1 teaspoon / 5 ml baking powder
• 1 teaspoon / 5 ml baking soda
• 1/2 teaspoon / 2.5 ml salt
• 1 cup / 250 ml milk
• 1/4 cup / 60 ml vegetable oil
• 1 egg

Other ingredients:

• 1 cup / 250 ml grated cheddar cheese
• 1 cup / 250 ml corn kernels

Instructions

1. Preheat oven to 350 degree F / 176 degrees C. Lightly grease a 9x13-inch / 23x33 cm baking dish.

Prepare beans:

1. Heat a frying pan over medium heat. Add oil and stir to coat pan. Add onions and cook 2-3 minutes until onions are soft. Do not let onions brown. If they start to brown, turn down the heat. Add garlic and salt and cook for 1-2 minutes more.
2. Add cumin and chili powder and stir to coat vegetables. Cook, stirring frequently to prevent spices from burning, for 1-2 minutes. Add beans and coat with spice mixture.
3. Add water and simmer for 10 minutes or until the mixture has thickened. Stir frequently to prevent beans from sticking. Add oregano.
4. Remove beans from heat. Let them cool slightly.

Prepare cornbread:

1. Stir together flour, cornmeal, baking powder, baking soda and salt in a large mixing bowl.
2. In separate bowl, beat milk with the vegetable oil and egg.
3. Add milk mixture to the cornmeal and stir gently until mixed. Add cooked beans, grated cheese and corn kernels. Stir gently to incorporate, then spread into prepared ban.
4. Bake for 25-30 minutes, or until the cornbread is lightly browned and toothpick inserted in the center comes out clean.
5. Can be served hot or at room temperature. Store leftovers in the fridge for 2-3 days.