Want healthy meals your kids will love?

Tex-Mex Beans with Dumplings

No Comments

Tex-Mex Beans with Dumplings

No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: Southwestern
Keyword: beans, dumplings, Tex-Mex, vegetarian
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 388kcal

Ingredients

  • 1 clove garlic
  • 3/4 medium onion
  • 1/3 cup flour, all-purpose
  • 1/3 cup cornmeal, yellow
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 large egg white
  • 1/4 cup milk
  • 2 tablespoon olive oil
  • 3/4 cup water
  • 15 ounce chickpeas (garbanzo beans), canned
  • 15 ounce kidney beans, canned
  • 15 ounce tomato sauce
  • 4 ounce diced green chilies, canned
  • 2 tablespoon chili powder
  • 1/4 teaspoon salt
  • 1 1/2 teaspoon cornstarch

Instructions

  • Mince garlic clove and chop enough onion for 1 cup. 
  • In a medium mixing bowl stir together flour, cornmeal, baking powder, and 1/4 teaspoon salt and set aside.
  • In a small bowl combine egg white, milk, and oil, set aside.
  • In a 10-inch skillet combine the water, onion, and garlic. Bring to boiling and reduce heat. Cover and simmer 5 minutes or until tender. 
  • Stir in garbanzo beans (chickpeas), kidney beans, 15 ounce can tomato sauce, 4 ounce can green chili peppers, chili powder, and 1/4 teaspoon salt.
  • In a small bowl stir together 1 1/2 teaspoon cornstarch and 1 tablespoon water. Stir into bean mixture. Cook and stir till slightly thickened and bubbly. Reduce heat.
  • For dumplings, add milk mixture to cornmeal mixture; stir just till combined. Drop dumpling mixture from a tablespoon to make 4-5 mounds atop the hot bean mixture.
  • Cover and simmer for 10-12 minutes or till a toothpick inserted into the center of a dumpling comes out clean. 
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 388kcal | Carbohydrates: 59g | Protein: 16g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 1634mg | Fiber: 15g | Sugar: 9g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published.

Recipe Rating




0 Comments