Bean and Cornbread Casserole

Bean and Cornbread Casserole Recipe from USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 35 minutes | Servings: 8

Introduction

The Bean and Cornbread Casserole is a hearty, comforting dish that combines the rich flavors of beans and vegetables with the sweet, crumbly texture of cornbread. This recipe is perfect for those looking for a nutritious, filling meal that is both easy to prepare and delicious. The combination of ingredients not only makes this casserole a flavorful delight but also packs it with essential nutrients. Whether you're cooking for your family or preparing a dish for a potluck, this casserole is sure to be a hit.

History

The Bean and Cornbread Casserole has its roots in Southern American cuisine, where beans and cornbread have long been staples. This dish is a modern take on traditional recipes, combining the two elements into a single casserole that is both convenient and satisfying. The history of combining beans and cornbread dates back to the early settlers and Native Americans, who valued these ingredients for their nutritional content and availability. Over time, this combination has evolved into various forms, with the casserole version becoming popular for its ease of preparation and comforting qualities.

Ingredients

1 tbsp vegetable oil
1 medium onion, chopped
0.5 cup chopped green pepper
2 cloves garlic, minced
3 cup cooked rice
2 x 14.5 oz (411 g) cans stewed tomatoes
1 x 19 oz (539 g) can kidney beans
0.5 cup fresh cilantro, chopped
1 tbsp chili powder, divided
1 tsp salt
0.5 tsp ground black pepper
vegetable cooking spray
1 x 7 oz (198 g) package cornbread mix
1 x 8.5 oz (241 g) can cream-style corn
green pepper strips for garnish

How to prepare

Heat oil in a large skillet over medium-high heat until it is hot.
Add onion, green pepper, and garlic. Cook while stirring constantly until they become tender.
Stir in rice, tomatoes, beans, cilantro, 2 tsp of chili powder, salt, and pepper.
Cook for 5 minutes or until the mixture is heated through. Then, pour it into a baking pan that is 13x9x2 inches in size and has been coated with cooking spray. Set it aside.
Prepare the cornbread mix according to the directions on the package. Add corn to the mixture.
Pour the cornbread mixture over the top of the casserole.
Sprinkle the remaining 1 tsp of chili powder on top.
Bake at 400°F (204°C) for 30 to 35 minutes or until the cornbread turns golden brown.
Cut the baked dish into 8 squares.
If desired, garnish with green pepper strips.

Variations

For a non-vegetarian version, add cooked, shredded chicken or ground beef to the bean mixture.
Substitute black beans or pinto beans for kidney beans for a different flavor profile.
Add a layer of shredded cheese between the bean mixture and the cornbread topping for a cheesy twist.

Cooking Tips & Tricks

To ensure your Bean and Cornbread Casserole turns out perfectly, consider the following tips and tricks:

- Use a heavy skillet for sautéing the vegetables to ensure even cooking.

- Rinse and drain the kidney beans to remove excess sodium.

- For a spicier casserole, add an extra teaspoon of chili powder or a diced jalapeño to the vegetable mix.

- If the cornbread topping starts to brown too quickly, cover the casserole with aluminum foil for the remainder of the baking time.

Serving Suggestions

Serve the Bean and Cornbread Casserole hot, garnished with green pepper strips for a touch of color and freshness. A side salad or steamed vegetables can complement the casserole for a more rounded meal.

Cooking Techniques

The key techniques in this recipe include sautéing the vegetables to enhance their flavor, baking the casserole to meld the flavors together, and ensuring the cornbread topping is golden and cooked through for the perfect texture contrast.

Ingredient Substitutions

Olive oil can be used instead of vegetable oil for sautéing.

- Quinoa or brown rice can replace white rice for added nutrition.

- A homemade cornbread batter can be used in place of the mix for those who prefer from-scratch cooking.

Make Ahead Tips

The bean and vegetable mixture can be prepared a day ahead and stored in the refrigerator. When ready to bake, prepare the cornbread topping, assemble the casserole, and bake as directed.

Presentation Ideas

Serve the casserole in the baking dish for a rustic, family-style presentation, or plate individual servings with a garnish of fresh cilantro or sour cream for added flair.

Pairing Recommendations

A light, crisp white wine or a cold beer can complement the flavors of the casserole. For a non-alcoholic option, iced tea or lemonade pairs well with the dish's hearty nature.

Storage and Reheating Instructions

Store leftover casserole in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until thoroughly warmed. The cornbread topping may soften upon reheating but will still be delicious.

Nutrition Information

Calories per serving

A serving of Bean and Cornbread Casserole contains approximately 320 calories, making it a satisfying yet moderate option for those monitoring their calorie intake.

Carbohydrates

This casserole is a good source of carbohydrates, primarily from the beans, rice, and cornbread mix. A single serving provides approximately 45 grams of carbohydrates, which include dietary fiber from the beans and vegetables, offering sustained energy and aiding in digestion.

Fats

The Bean and Cornbread Casserole is relatively low in fats, with most of the fat content coming from the vegetable oil used in sautéing and the cornbread mix. A serving contains about 8 grams of fat, which includes a mix of saturated and unsaturated fats. Opting for a low-fat cornbread mix can further reduce the fat content.

Proteins

Beans are an excellent source of plant-based protein, making this casserole a great option for vegetarians and meat-eaters alike. Each serving provides approximately 12 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables and beans used. It is particularly high in vitamin C from the tomatoes and green peppers, iron and potassium from the beans, and various B vitamins from the cornbread. These nutrients support overall health and well-being.

Alergens

The primary allergens in this recipe include gluten (from the cornbread mix) and potentially dairy, depending on the cornbread mix used. Always check the packaging for allergen information if you have specific dietary restrictions.

Summary

Overall, the Bean and Cornbread Casserole is a nutritious, balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a hearty dish that can fit into various dietary needs with minor adjustments.

Summary

The Bean and Cornbread Casserole is a versatile, nutritious dish that combines the comforting flavors of beans, vegetables, and cornbread in one easy-to-make recipe. With its rich history and the ability to adapt to various dietary needs, this casserole is sure to become a favorite for family meals and gatherings.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Bean and Cornbread Casserole. It was a sunny afternoon in the early 1970s when I was visiting my dear friend Martha in her cozy kitchen. The aroma of freshly baked bread filled the air as we chatted and caught up on each other's lives. Martha, being the generous soul that she is, insisted on sharing her latest culinary creation with me.

As she pulled the steaming casserole dish out of the oven, my mouth watered at the sight of the golden brown cornbread topping. The savory aroma of beans, tomatoes, and seasonings wafted through the kitchen, making my stomach growl in anticipation. Martha placed a generous scoop of the casserole onto my plate, and I took my first bite. It was a symphony of flavors and textures - the creamy beans, the tangy tomatoes, the tender cornbread. I was in culinary heaven.

I couldn't help but ask Martha for the recipe, and she gladly obliged. As she dictated the ingredients and instructions to me, I scribbled furiously in my old recipe notebook, eager to recreate this delicious dish in my own kitchen. Little did I know that this Bean and Cornbread Casserole would become a staple in my family's meals for years to come.

Over the years, I've made a few tweaks to Martha's original recipe, adding my own personal touches and experimenting with different ingredients. But the essence of the dish remains the same - a comforting, hearty meal that warms the soul on a chilly evening.

One of the key ingredients in this recipe is canned beans. Martha had taught me the importance of using good quality beans, as they form the base of the casserole and provide a rich, creamy texture. I prefer using a mix of kidney beans, black beans, and pinto beans for a variety of flavors and colors. The beans are simmered with onions, garlic, and a blend of spices until they are tender and flavorful.

Another important component of this dish is the cornbread topping. I make my own cornbread from scratch, using a combination of cornmeal, flour, buttermilk, and eggs. The cornbread is light and fluffy, with a hint of sweetness that pairs perfectly with the savory beans. I spread the cornbread batter over the bean mixture in the casserole dish, creating a golden crust that bakes to perfection in the oven.

As the casserole bakes, the aroma of the beans and cornbread fills the kitchen, drawing my family to the table with eager anticipation. When I finally pull the dish out of the oven, the golden crust glistens invitingly, and the beans bubble beneath, tempting us with their rich flavors.

Serving up generous portions of the Bean and Cornbread Casserole, I watch as my family digs in with gusto, savoring each bite and reaching for seconds. The creamy beans, the tender cornbread, the blend of spices - it's a symphony of flavors that never fails to satisfy.

As I sit back and watch my loved ones enjoy this meal that has become a part of our family tradition, I can't help but feel grateful for Martha's generosity in sharing her recipe with me all those years ago. This Bean and Cornbread Casserole has brought us together around the dinner table time and time again, creating cherished memories that will last a lifetime. And for that, I am truly thankful.