This vegetarian model of the consolation meals tamale pie comes collectively shortly with canned beans and frozen bell peppers, onions and corn. In the event you don’t have frozen peppers and onions, use the identical quantity of contemporary veggies and sauté them a bit longer till tender. The recipe is adaptable, you’ll be able to substitute one can of beans with 8 ounces of cooked and drained floor beef or poultry if you happen to like.
Bonus: Rinsing and draining canned beans earlier than utilizing them can remove roughly 40% of the sodium they’re usually processed with (1).
Lively time: 20 minutes Complete time: 40 minutes
Solid-Iron Vegetarian Tamale Pie
Components
- 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) high quality 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 massive egg, overwhelmed
Instructions
Preheat oven to 425°F (218°C). Warmth 1 tablespoon of the oil in a 12-inch cast-iron skillet or oven-safe sauté pan over medium-high warmth. Add the onion and peppers and cook dinner, stirring often, till starting to brown, 5 minutes. Add the chili powder and cook dinner, stirring continuously, till aromatic, 30 seconds.
Add the tomatoes, beans and corn and simmer, stirring often, till thickened barely, 3 minutes. Take away from warmth and stir in half of the cheese.
In a medium bowl, whisk collectively the cornmeal, flour, baking powder and baking soda. Add the buttermilk, eggs and remaining 2 tablespoons olive oil. Add the moist elements to the flour combination and stir till simply moistened. Drop dollops of the cornmeal combination evenly over the filling in pan. Sprinkle with the remaining cheese.
Bake till a toothpick inserted into the middle of the topping comes out clear, about 20 minutes. Serve instantly.
Serves: 6 | Serving Dimension: 1 1/2 cups (185g)
Diet (per serving): Energy: 356; Complete Fats: 11g; Saturated Fats: 3g; Monounsaturated Fats: 6g; Ldl cholesterol: 42mg; Sodium: 660mg; Carbohydrate: 51g; Dietary Fiber: 7g; Sugar: 6g; Protein: 15g
Unique Publication Date: September 8, 2023
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