1 small to 2 chilies slit fresh green seeds removed for a milder hot minced
2 teaspoons ground coriander
1 tablespoon ground cumin
2 teaspoons olive oil
1 cup onion chopped
1 teaspoon oregano dried
1.5 cups kidney beans cooked (15-oz. can)
1 cup bell pepper diced green red
0.5 teaspoon salt
8 servings pepper black freshly ground
8 servings spring onion minced
2 teaspoons vegetable oil
1 tablespoon water
1 tablespoon flour white
1 cup zucchini diced
Equipment
sauce pan
oven
knife
mixing bowl
casserole dish
spatula
Directions
Warm the olive oil in a heavy or nonstick saucepan.
Add the onion and garlic, cover, and cook on medium heat for about 10 minutes.
Add the cumin, coriander, oregano, enough water to prevent sticking,and the carrots, cover, and cook for 5 minutes.
Add the bell peppers, zucchini, and chile, cover, and cook for another 5 minutes.Stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes.
Remove from the heat.
Add salt and black pepper to taste.Preheat the oven to 400*.Prepare a 2-qt. nonreactive casserole dish with cooking spray or a very light coating of oil.
Spread the vegetable-bean mixture in the bottom of the dish.If you are using the Cheddar cheese, sprinkle it evenly on top.Set aside.In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder, and baking soda.In a separate bowl, beat egg whites till starting to peak, then gently stir in buttermilk, and oil.Gently fold the wet ingredients into the dry, stirring, just until mixed.
Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula.
Bake for 30 to 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.
Garnish with minced scallions, chopped cilantro,and, if you like, nonfat sour cream.Enjoy!
