Yield: 2
BBQ Bean and Cornbread Bake
This surprisingly simple but delicious comfort food is the perfect dish that the whole family will love.
Prep Time
30 minutes
Cook Time
1 hour 10 minutes
Total Time
1 hour 40 minutes
Ingredients
- 1 cup baby kale, or baby spinach
- 1/4 cup onion, chopped
- 1/4 cup celery, chopped
- 1/4 cup carrot, chopped
- 2 cloves garlic, minced
- 15 oz cannellini beans, rinsed and drained
- 8 oz tomato sauce
- 1/4 cup low sugar bbq sauce, Or use the BBQ sauce recipe here: https://www.besoulfresh.com/homemade-bbq-sauce/
- 2 tsp apple cider vinegar
- 1/4 cup cornmeal
- 1.5 tbsp all purpose flour, whole wheat
- 1/2 tbsp maple syrup
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup plant milk
- 1/8 cup unsweetened applesauce
- 1/4 cup green onions, optional
Instructions
- Preheat oven to 400°F. In a large nonstick skillet cook the first five ingredients (through garlic) over medium 5 to 7 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
- In a 2-qt. baking dish combine cooked vegetables, beans, tomato sauce, barbecue sauce, and 1.5 tsp. of the vinegar. Bake, covered, 30 minutes.
- Meanwhile, for topping, in a small bowl stir together cornmeal, flour, baking powder, and salt. In another small bowl combine milk, applesauce, maple syrup and the remaining 1 tsp. vinegar. Add milk mixture all at once to cornmeal mixture; stir just until combined. Spoon batter into mounds on top of hot bean mixture.
- Bake 20 minutes more or until filling is bubbly and a toothpick inserted in topping comes out clean. Let stand at least 10 minutes before serving. Sprinkle with chopped green onions.
Nutrition Information:
Yield:
2Serving Size:
1 gramsAmount Per Serving: Calories: 406Total Fat: 2gSaturated Fat: 1gUnsaturated Fat: 2gSodium: 2001mgCarbohydrates: 86gFiber: 16gSugar: 24gProtein: 19g
