Thursday, July 29, 2010
Vegan Eats: Jamaican-style Black Bean and Coconut Cornbread Bake
In my younger years, I was a very strict vegetarian. I read every ingredient list, drove people crazy with questions about food and was completely happy not eating any form of meat. I toyed with the idea of going vegan, but would always cave when it came to cheese. If I had ate more meals like this one it may have helped, but I still don't think I could've ever given up cheese!
This Jamaican-style Black Bean and Coconut Cornbread Bake is one delicious meal. Spicy, filling, fresh and flavorful it is seasoned with jerk seasoning and packed with black beans, diced tomatoes, green chiles, and corn. It is then topped with a cornbread topping made with coconut milk in place of the normal milk and eggs. I spiced mine up by adding some extra green chiles and it was a delicious, healthy and filling meal.
Jamaican-style Black Bean and Coconut Cornbread Bake
Adapted from Vegetarian Times May/June 2010 Issue
2 tablespoons olive oil, plus more for greasing pan
2 15-oz cans black beans, rinsed and drained
1 14.5 oz can diced tomatoes with mild green chiles, juices included (see notes)
1-1/2 cups frozen yellow corn, thawed
1/2 teaspoon jerk seasoning, or more to taste
1/2 teaspoon salt, divided
1/8 teaspoons ground black pepper
1/2 cup all-purpose flour
1/2 cup yellow cornmeal
1 tablespoon sugar
1-1/4 teaspoon baking powder
2/3 cup light coconut milk
Preheat oven to 350F. Lightly oil 8 inch-square baking dish with olive oil.
Stir together beans, tomatoes and juices, corn, jerk seasoning, 1/4 tsp. salt, and pepper in medium bowl. Adjust seasonings with more jerk seasoning, if desired. Spread in prepared baking dish.
Whisk together flour, cornmeal, sugar, baking powder, and remaining 1/4 teaspoon salt in a separate bowl. Add coconut milk and 2 tablespoons oil, and stir until just combined-do not overmix. Spread batter over bean mixture with spatula. Bake, uncovered, 30 minutes, or until topping is lightly browned and toothpick inserted in center of topping comes out clean. Let stand 5 minutes before serving.
Notes/Results: I made a few changes to this recipe. In place of the canned diced tomatoes I used 3 fresh tomatoes from my Mom's garden. To make my version a little more spicy I added in two 3 oz. cans of diced green chiles. I also nearly doubled the amount of the jerk seasoning. The magazine indicates that you can also sub one tablespoon of chili powder in place of the jerk seasoning. The bake turned out spicy, but not too spicy and was full of fresh flavor. The addition of cococnut milk to the cornbread batter resulted in a thicker, denser cornbread which paired well with the bake. I really enjoyed this meal and think it is something than everyone would enjoy, vegan or not!
Serves 4, per 1-cup serving: 346 calories; 13g protein; 9g total fat; 2g sat fat; 57g carb; 0mg chol; 914mg sod; 13g fiber; 4g sugars