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Cast-Iron Vegetarian Tamale Pie
Recipes
Sep 2022
This vegetarian version of the comfort food tamale casserole comes together quickly with canned beans and frozen bell peppers, onions and corn. If you don't have frozen peppers and onions, use the same amount of fresh veggies and saute them a bit longer until tender. The recipe is adaptable, you can substitute one can of beans with 8 ounces of cooked and drained ground beef or poultry if you like.
Bonus: Rinsing and draining canned beans before using them can eliminate up to 40% of the sodium they are normally processed with.
Active time: 20 minutes Total time: 40 minutes
Cast-Iron Vegetarian Tamale Pie
Ingredients
3 tablespoons olive oil, divided
1 1/2 cups (170g) frozen peppers and onions
2 tablespoons salt-free chili powder
1 (14.5 ounces/411g) can low-sodium diced tomatoes with juices
1 can (15 ounces/439g) kidney beans, drained and rinsed
1 can (15 ounces/439g) pinto beans, drained and rinsed
3/4 cup (127g) frozen corn, defrosted
1/4 cup (29g) cheddar cheese, grated
2/3 cup (105g) fine yellow cornmeal
1/2 cup (57g) white whole-wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup (237ml) buttermilk (or cow or non-dairy milk plus 1 tablespoon lemon juice)
1 large egg, beaten
Directions
Preheat oven to 425?F (218?C). Heat 1 tablespoon of the oil in a 12-inch cast-iron skillet or oven-safe saute pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until beginning to brown, 5 minutes. Add the chili powder and cook, stirring constantly, until fragrant, 30 seconds.
Add the tomatoes, beans and corn and simmer, stirring occasionally, until thickened slightly, 3 minutes. Remove from heat and stir in half of the cheese.
In a medium bowl, whisk together the cornmeal, flour, baking powder and baking soda. Add the buttermilk, eggs and remaining 2 tablespoons olive oil. Add the wet ingredients to the flour mixture and stir until just moistened. Drop dollops of the cornmeal mixture evenly over the filling in pan. Sprinkle with the remaining cheese.
Bake until a toothpick inserted into the center of the topping comes out clean, about 20 minutes. Serve immediately.
Serves: 6 | Serving Size: 1 1/2 cups (185g)
Nutrition (per serving): Calories: 356; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 38mg; Sodium: 382mg; Carbohydrate: 51g; Dietary Fiber: 8g; Sugar: 6g; Protein: 15g
Tags:
beans
cast iron
dinner
high fiber
lunch
mexican
pantry staples
recipe
under 400 calories
vegetarian
strong
minutes
ounces
baking
powder
frozen
peppers
corn
cornmeal
flour
heat
onions
drained
stirring
sodium
tablespoons
cheese
cups
cast-iron vegetarian tamale pie
ingredients
directions
serves: 6 | serving size: 1 1/2 cups (185g)
nutrition (per serving):
