Vegetable Tamal Pie

Vegetable Tamal Pie is a delightful fusion of traditional tamale flavors baked into a hearty pie, featuring a vibrant medley of vegetables and a comforting masa crust. This dish is perfect for a cozy dinner or a festive gathering, bringing the essence of Mexican cuisine to your table.

Ingredients

• masa harina - 150 grams
• water - 180 ml
• baking powder - 5 grams
• salt - 2 grams
• olive oil - 30 ml
• zucchini - 100 grams, diced
• red bell pepper - 50 grams, diced
• corn kernels - 100 grams (fresh or frozen)
• black beans - 100 grams, drained and rinsed
• onion - 50 grams, diced
• garlic - 1 clove, minced
• cumin - 2 grams
• chili powder - 2 grams
• cheddar cheese - 50 grams, shredded
• fresh cilantro - 10 grams, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine the masa harina, baking powder, salt, water, and olive oil. Mix until a smooth dough forms.
3. In a skillet over medium heat, add a splash of olive oil and sauté the onion and garlic until translucent.
4. Add the zucchini, red bell pepper, corn, black beans, cumin, and chili powder to the skillet. Cook for 5-7 minutes until the vegetables are tender. Remove from heat.
5. Grease a small pie dish (approximately 20 cm in diameter) with olive oil. Spread half of the masa dough evenly on the bottom and up the sides of the dish to form a crust.
6. Layer the sautéed vegetable mixture over the masa crust, then sprinkle shredded cheddar cheese on top.
7. Using the remaining masa dough, flatten it into a circle and place it over the filling to create a top crust. Seal the edges by pressing them together.
8. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown.
9. Remove from the oven and let it cool for 5 minutes before slicing. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 480
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 30 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 12 g
• Water: 0.25 L

Health Benefits

• Rich in fiber from vegetables and black beans, promoting digestive health.
• Contains essential vitamins and minerals, supporting overall well-being.

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