Vegetarian 3 bean Tamale Pie

Three Bean Tamale Pie{Vegetarian}
Vegetarian Bean Pie

Vegetarian Bean Pie

Kidney Bean
Healthy red kidney beans belong to the legume family and  are prized for
their ability to absorb the flavors of foods cooked with them.  Kidney beans are available dried or canned and can be found year round. Soak and  cook dried beans prior to eating. You can heat or chill canned beans, or eat  them straight out of the can.Servings and CaloriesOne cup of kidney beans, approximately 177 grams of  beans, makes up a single
serving of this healthy legume. According to the USDA
National Nutrient Database, there are 225 calories in a single cup of cooked  kidney beans.Read more: http://www.livestrong.com/article/252786-the-nutritional-value-of-kidney-beans/#ixzz1jHm9HvTj

Chickpeas(Garbanzo Beans)

 This legume is one of my favourites. You can get it dried or canned
Chickpeas are a helpful source of zinc, folate and protein.
They are also very high in dietary fiber and hence a healthy source of carbohydrates
for persons with insulin sensitivity or diabetes.
Chickpeas are low in fat and most of this is polyunsaturated.

 

Haricot Beans(Baked Beans)

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There are numerous alternate names for haricot beans including Boston beans,
navy beans, pearl haricots, and fagioli. The beans are roughly oval shaped and
flattened, with a pure white edible skin. The flavor of haricot beans is relatively bland,
although the beans are rich in protein, folate, iron, thiamin, and magnesium,
so they are an excellent addition to a healthy diet.
Vegetarians in particular use haricot beans extensively, and they can
supplement and enrich an assortment of dishes
 
 

CornMeal

aka Maize,polenta in Italy cou-cou or Funchi in the Caribbean and  in Southern Africa mealie pap,

The Following video  is a demonstration of How to make a vegetarian Mexican Tamale  Pie using 3 beans. This recipe is suitable for vegetarians and can be served with spanish rice,corn tortilla chips and a salad. Enjoy! 

Ingredients
1 can chick peas
1 can kidney beans
1 can baked beans
3 mushrooms
2 c frozen corn/1 can corn
1/2 onion, 1 chilli pepper
2 tsp chilli powder
11/2 tsp cumin powder
2 tsp garlic powder
2 tsp sea salt
grated cheddar  cheese
2c flour
13/4 c coarse cornmeal
1 tsp nbaking powder
1/2 teaspoon baking soda
2tsp salt
1/2 c sugar
1 c buttermilk
1 egg
5 tbsp butter melted

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