Corn & Bean Cassarole

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Name: Polenta
Prep time: 40 min
Cook time: 20 min
Total time: 1 h
Yield: 6
Cuisine: not set
Ingredients: 14 ears corn blended medium in vitamix; 1 can kidney beans cooked with kombu; 1 6 in kombu soakd then cooked with beans; shoyu added to beans to taste; 3 T barley malt optional - in beans; 2 T mustard optional - in beans; 1 T brown rice vinegar optional - in beans; 1 each carrot diced; 1 each onion sliced; 1 rib celery diced; 1 package seitan Or 1/2 t seas salt

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INGREDIENTS

14 ears corn ; blended medium in vitamix
1 can kidney beans ; cooked with kombu
1 6 in kombu ; soakd then cooked with beans
shoyu ; added to beans to taste
3 T barley malt ; optional - in beans
2 T mustard ; optional - in beans
1 T brown rice vinegar ; optional - in beans
1 each carrot ; diced
1 each onion ; sliced
1 rib celery ; diced
1 package seitan ; Or 1/2 t seas salt

Servings

INSTRUCTIONS

Warm kidney beans, bringing to a boil, with kombu until thick and soft.

Add tamari to taste and cook beans 5 minutes more.

Simmer corn with vegetables for 5 -10 minutes adding water as needed.

Layer 1/2 layer of corn, then all bean, then 1/2 layer of corn.

This dish can then be baked or warmed. (Be careful of water if not baking.

Sweetner, Beans

NOTES

Servings: 4 supper, 2 lunches

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Nutrition

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Serving Size: 1 Serving (300g)
Recipe Makes: 6 Servings

Calories: 244
Calories from Fat: 27 (11%)

Amt Per Serving		% DV

	Total Fat 3g	4 %
	Saturated Fat 0.5g	2 %
	Monounsaturated Fat 1g
	Polyunsanturated Fat 1.4g
Cholesterol 0mg		0 %
Sodium 140.7mg		5 %
Potassium 781.1mg		21 %
Total Carbohydrate 52.7g		16 %
	Dietary Fiber 8.8g	35 %
	Sugars, other 43.9g
Protein 9.7g		14 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 244

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