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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Sift flour into bowl, add polenta and stir. Make well in centre and add combined eggs and milk, stir until smooth. | 2. Grease non-stick pan with melted butter. Heat over medium heat. Pour in enough batter to cover base. | 3. Cook 1-2 minutes then turn over and cook other side. Repeat. | 4. Meanwhile heat oil in pan. Add cumin, coriander, cardamom, cook stirring constantly for 1 minute. | 5. Add 1/2 of the beans and water stir to combine. Cook on medium heat 3-4 minutes. | 6. Mash beans with back of wooden spoon. Add the rest of the beans, mix to combine. | 7. Place spoonful of bean mixture in centre of each pancake. Top with avocado, sliced jalapeno and coriander. | 8. Fold and place on plates serve with sour cream on side. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
flour	1/2	cup		289.14	63.3027	4.7005	1.1218
polenta	1/2	cup		-	-	-	-
egg	3		beaten	214.5	1.08	18.84	14.265
milk	200			29768.0	2332.64	1537.2	1595.76
butter			melted	-	-	-	-
olive oil	1	tablespoon		119.34	0.0	0.0	13.5
cumin	2	teaspoons	ground	15.75	1.8581	0.748	0.9353
coriander	1	teaspoon	ground	5.364	0.9898	0.2227	0.3199
cardamom	1	teaspoon	ground	6.22	1.3694	0.2152	0.134
red kidney bean	400	g	canned drained	1320.0	239.2	97.48	1.0
water	1/2	cup		0.0	0.0	0.0	0.0
avocado	1		chopped	-	-	-	-
jalapeno pepper	6		canned chopped	9.7875	2.1938	0.3071	0.1249
coriander			chopped	-	-	-	-
cream			sour	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.