This vegetarian model of the comfort food tamale pie comes collectively shortly with canned beans and frozen bell peppers, onions and corn. For those who 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 when you 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 Whole time: 40 minutes

 Solid-Iron Vegetarian Tamale Pie

Substances

• 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) positive 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 prepare dinner, stirring sometimes, till starting to brown, 5 minutes. Add the chili powder and prepare dinner, stirring always, till aromatic, 30 seconds.

Add the tomatoes, beans and corn and simmer, stirring sometimes, 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 substances 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 Measurement: 1 1/2 cups (185g)

Diet (per serving): Energy: 356; Whole 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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