Vegetarian

Tamale Pie is for Dinner.

Tamale Pie takes 30 minutes to prepare.

Tamale Pie takes 60 minutes to cook.

Tamale Pie makes 6 servings.

The ingredients for Tamale Pie are:

2 t. olive oil
1 c. onions, chopped
3 T. garlic, minced
1 T. cumin, ground
2 t. coriander, ground
1 t. dried oregano
1-2 T. water
1 c. carrots, peeled and diced
1 c. red bell pepper, diced
1 c. zucchini, diced
1 sm. fresh green chile, minced
15 oz. tomatoes, crushed
1-1/2 c. black beans, cooked
salt and ground black pepper to taste
4 oz. cheddar cheese, grated
3/4 c. corn meal
1 T. white flour
1/2 t. salt
1 t. baking powder
1/4 t. baking soda
2 egg whites, beaten
1/2 c. soured milk
2 t. canola oil

Here is how you make Tamale Pie:

Warm the olive oil in a heavy or nonstick saucepan. Add the onions and garlic, cover, and cook on medium heat for about 10 minutes. Add the cumin, coriander, oregano, enough water to prevent sticking, and the carots, cover and cook for 5 minutes. Add the bell peppers, zucchini, and chile, cover, and cook for another 5 minutes. Stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes. Remove from the heat. Add salt and black pepper to taste.Preheat the ovven to 400.Prepare a 2-qt. non-reactive casserole with cooking spray or a very light coating of oil. Spread the vegetable-bean mixture in the bottom of the dish. If you are using hte Cheddar cheese, sprinkle it evenly on top. Set aside.In a mixing bowl, combine the cornmeal, flour, salt, baking powder, and baking soda. In a separate bowl, mix together the beaten egg whites, soured milk, and oil. Gently fold the wet ingredients into the dry, stirring just until mixed. Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula. Bake for 30 - 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.Number of Servings: 6Recipe submitted by SparkPeople user FRANCES72306.

The nutritional information for Tamale Pie is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 259.4

• Total Fat: 7.6 g
• Cholesterol: 10.3 mg
• Sodium: 544.9 mg
• Total Carbs: 38.9 g
• Dietary Fiber: 8.6 g
• Protein: 12.5 g

Tamale Pie is Mexican cuisine.