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Tennessee Corn Pone

Tennessee Corn Pone

Serves: 4

Category: Main Dishes - Vegan
Author: ktierz60

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Rated by: 6 members

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Simple and rustic, corn pone is a Southern specialty that combines cornmeal with a few basic ingredients. It is traditionally served with a side of greens.

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1 1/2 cups cooked black-eyed peas or 1 (15 ounce) can low sodium or no-salt-added black eyed peas, drained
1 cup frozen corn, thawed
3/4 cup unsweetened, unflavored almond, hemp or soy milk
2 teaspoons apple cider vinegar
2 tablespoons ground flaxseed
1/2 cup yellow cornmeal
1/2 teaspoon baking soda


Preheat oven to 400°F.

Combine black-eyed peas and corn in a pot and heat until warm. Set aside.

Whisk together milk, vinegar, and flaxseed. In separate bowl, whisk together cornmeal and baking soda. Combine milk mixture with the cornmeal mixture, stir well. Place bean mixture into a 8"x 8" baking dish. Pour cornmeal mixture over the top.

Bake 25-30 minutes, until set and golden brown.

Calories 207; Protein 10 g; Carbohydrates 35 g; Total Fat 3.8 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 180 mg; Fiber 7.9 g; Beta-Carotene 6 ug; Vitamin C 3 mg; Calcium 85 mg; Iron 2.7 mg; Folate 157 ug; Magnesium 80 mg; Zinc 1.8 mg; Selenium 3.8 ug

Comments (8):



01/27/2013 03:57 PM

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The instructions should read: mix the milk mixture with the cornmeal muxture, stir well. Place bean mixture into the baking pan and pour the cornmeal mixture over the top. Then go from there.


01/19/2014 08:34 PM

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I liked this recipe - very easy! I used fresh corn off the cob. It satisfied my craving for cornbread!


03/01/2014 06:27 PM

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The nutritional information says that there is only 31 mg of sodium per serving. Is this right or is it actually much higher? What brand of baking soda should I use for this that would be so low in sodium? Thanks!


02/17/2015 01:43 PM

Rated this recipe:

Followed updated directions (to mix liquid with cornmeal/baking soda) & it is AMAZING. Next time, I would just blend flax seed w/ the liquids in a high powered blender, instead of grinding the flax seperately. And you could add a date for sweetness, if you want (especially if feeding to a SAD audience). But the black eye peas make it pretty sweet as-is. It's a great as a side when wilted greens are the main course.


09/15/2015 03:56 PM

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I think Claudia is right, that this is actually more like 150mg of sodium per serving. Arm &Hammer baking soda is 150 mg sodium per 1/8 tsp.ah, it's been updated to include the baking soda...never mind. After making it, I am wondering if cutting the baking soda would ruin it- I definitely taste the baking soda :-(
This comment was last edited on 09/15/2015 06:20 PM


09/21/2015 06:21 PM

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Mix the vinegar and flax seed with half the milk, then mix the baking soda in with remaining milk and add it last, as you combine the liquid ingredients with the dry. (You need to dissolve the baking soda in the liquid in order not to taste it.) I have done this for years with quick breads and it always works.

veg4life replies:

03/17/2019 11:52 AM

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Thanks for this handy tip!



09/26/2015 01:32 PM

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Easy and good. I'll make this again.


10/30/2015 12:40 AM

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I had never made anything like this before. Now I've made this twice, and I love it! It's definitely comfort food for me. I added several cloves of roasted garlic, 1/2 tsp. ground cumin and 1/4 tsp. chipotle powder to the split pea/corn mixture. Instead of putting this mixture in a pot, I just put it in the baking dish and microwaved for a minute to warm. I used polenta instead of cornmeal, since that's what I have on hand, and ground it a little finer in the coffee grinder.

veg4life replies:

03/17/2019 11:53 AM

Rated this recipe: (no rating)

Thanks for the pot-saving tip!

This reply was last edited on 03/17/2019 11:53 AM