I adapted this from the Moosewood Restaurant Low Fat Fovorites
Make cornmeal topping and set aside to let vinegar sour the soy beverage
In a med bowl mix:
1c stone ground cornmeal (buy in bulk section)
2 TBS flour. (note: My flour bin has a combo of whole wheat, rye, spelt,soy etc. Whatever I feel like mixing when in bulk section. No unbleached white is used.
2 tsp baking powder
1tsp baking soda
1 tsp red chili pepper
2 TBS egg replacer mixed with 8 TBS water
1c soymilk mixed with 2 tsp cider vinegar
The recipe in picture I followed the recipe for topping but we decided to double because the filling is plentiful.
Now make filling:
3/4c water
1 cup chopped red onion
3 cloves minced garlic
1 TBS ground cumin
2 tsp ground coriander
1 TBS oregano
1 c chopped carrots
Saute (in the water, not oil) above in large skillet til carrots just tender.
Add:
1 med sized chopped zucchini
1c chopped green pepper
1 can 15oz drained black beans (I usually make my black beans in instant pot but I wanted to simplify for a fast meal)
1 can 15oz crushed tomatoes
1/2c. red salsa of choice because, some like it hot. I use my friends homemade and then serve as a side.
Heat through like 10 min
Pour into baking dish. Oval in picture is a 8 ½ x 12
Spread cornmeal topping over filling.
Bake 350 for 30 min or until cornmeal golden.
Serve with garbanzo beans (we keep a batch we make in instant pot on hand),guacamole, salad or coleslaw (in my recipe section) and salsa. My husband made a raw mushroom salad to go with. We like to load any dish with sides to add protein and fiber. Can also add a sprinkling of nutritional yeast.
Mushroom Salad
2 c. thinly sliced mushrooms, 1 tsp lemon juice and 2 TBS chopped parsley to taste. Mix all and let sit while casserole baking. The lemon juice will soften the mushrooms.
Note: use a mandoline or slicing attachment on food processor for mushrooms.
