Vegan Tamale Pie

Vegan Tamale Pie is a comforting baked dish that combines layers of savory spiced vegetable filling with a cornbread topping, making it a delightful and hearty meal. Perfect for a cozy dinner, this dish is both nutritious and satisfying, showcasing the flavors of traditional tamales in a simple, easy-to-make form.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Corn - 1 cup (fresh or frozen)
• Black beans - 1 can (400g), drained and rinsed
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 1 cup
• Cornmeal - 1 cup
• Almond milk - 1 cup
• Baking powder - 1 teaspoon
• Nutritional yeast - 2 tablespoons (optional)
• Fresh cilantro - for garnish

Steps

1. Preheat your oven to 190°C (375°F).
2. In a medium skillet, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
3. Stir in minced garlic, diced red bell pepper, and zucchini. Cook for another 5-7 minutes until vegetables are softened.
4. Add corn, black beans, cumin, chili powder, salt, and black pepper. Stir to combine and cook for another 5 minutes.
5. Pour in vegetable broth and allow the mixture to simmer for a few minutes until slightly thickened. Remove from heat.
6. In a separate bowl, combine cornmeal, almond milk, baking powder, and nutritional yeast (if using) to make the cornbread batter.
7. In a greased baking dish, layer the vegetable mixture evenly at the bottom.
8. Pour the cornbread batter over the vegetable layer, spreading it evenly.
9. Bake in the preheated oven for 25-30 minutes or until the cornbread topping is golden brown and a toothpick comes out clean.
10. Once baked, let it cool for a few minutes, then garnish with fresh cilantro before serving.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from beans and vegetables, promoting digestive health.
• High in plant-based protein, supporting muscle maintenance and overall health.

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