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Vegetarian Tamale Pie

 

Vegetarian Tamale Pie recipe
16

Yield

4

servings

Prep

25

min

Cook

45

min

Ready

1

hrs

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

Group i
2 cups 7 bean and barley mix, dried
cooked
*
3 tablespoons water
1 tablespoon tomato paste
¼ teaspoon onion powder
*
¼ teaspoon garlic powder
*
¼ teaspoon cumin
*
1 teaspoon chili powder
2 tablespoons vegetable oil
½ cup onions
chopped
1 teaspoon sea salt
¼ cup olives
ripe, sliced
*
½ cup corn
canned
½ each sweet red bell peppers
chopped
¼ cup parsley leaves
chopped
½ cup celery
chopped
Group ii
2 ½ cups water
cold
1 ½ cups cornmeal
1 teaspoon sea salt
½ teaspoon chili powder
¼ cup cheese
grated

Directions

Mash cooked 7 Bean and Barley. Mix tomato paste with water. In skillet, sauté onion in oil and combine all Group I ingredients.

Let these cook over medium heat; if the beans were hot to begin with, no more than five minutes cooking is needed.

Stir constantly to prevent sticking. Adjust seasonings to taste.

Combine the ingredients of Group II except for cheese in a heavy pan, and cook over medium heat until cornmeal thickens and comes to a boil, stirring constantly.

Oil a 8" x 8" pan and spread ⅔ of the cornmeal mixture over the bottom and sides.

Pour the bean mixture into the cornmeal crust and spread rest of cornmeal mix on top.

Sprinkle the top crust with grated cheese and cook in a 350℉ (180℃). oven for 30 minutes or until golden brown.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 305g (10.8 oz)
Amount per Serving
Calories 29134% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 1273mg 53%
Total Carbohydrate 15g 15%
Dietary Fiber 5g 21%
Sugars g
Protein 14g
Vitamin A 18% Vitamin C 87%
Calcium 8% Iron 14%
* based on a 2,000 calorie diet How is this calculated?

 

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