Ingredients:
1 (8 3/4 ounce) cans black beans, undrained
1 (8 3/4 ounce) cans garbanzo beans, drained ( chickpeas)
1 (8 3/4 ounce) cans whole kernel corn, drained
1 (15 1/4 ounce) cans red kidney beans, drained, saving liquid
12 ounces frozen vegetarian ground beef, pre-cooked, defrosted
1/2 cup green taco sauce ( or your preference)
2 cups shredded sharp cheddar cheese ( your choice,I use cheddar)
1/2 cup chopped fresh cilantro (optional) or 1/2 cup fresh parsley (optional)
3/4 cup green onions, both white and green, large chop
1/4 teaspoon allspice
1 tablespoon red chili powder
1/4 teaspoon ground cumin
1/8 teaspoon red pepper flakes, to taste
1 (8 1/2 ounce) packages cornbread mix ( or make your own)
2 egg whites
Directions:
Combine all ingredients except cilantro and cornbread.
If mixture appears too loose, mix 1 tbls of cornstarch or arrowroot with saved kidney bean water until smooth.
Stir into mixture.
Spray a 2 1/2 to 3 quart baking dish.
Pour mixture in and smooth out.
Make cornbread as directed on package.
(Use the egg whites in place of whole egg).
Add cilantro into cornbread mix.
Top casserole with mixture,sealing to edges.
Bake at 350 degrees for 40 to 50 minutes or until top is golden brown.
Servings: 6-8
Time preparation: 20 min.
Time total: 70 min.