Forged-Iron Vegetarian Tamale Pie

[ad_1] <img width="800" height="502" src="https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-1024x643.jpg" class="attachment-large size-large wp-post-image" alt="Cast-Iron Vegetarian Tamale Pie" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-500x315.jpg 500w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-752x472.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-269x169.jpg 269w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-444x280.jpg 444w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie-299x188.jpg 299w, https://blog.myfitnesspal.com/wp-content/uploads/2020/05/Cast-Iron-Vegetarian-Tamale-Pie.jpg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> This vegetarian model of the consolation meals tamale pie comes collectively shortly with canned beans and frozen bell peppers, onions and corn. In the event you 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 if you happen to like.

Bonus: Rinsing and draining canned beans earlier than utilizing them can get rid of roughly 40% of the sodium they're usually processed with ( 1 ).

Energetic time: 20 minutes Whole time: 40 minutes

Components

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) fantastic 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 giant 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 often, till starting to brown, 5 minutes. Add the chili powder and prepare dinner, stirring consistently, till aromatic, 30 seconds.

Add the tomatoes, beans and corn and simmer, stirring often, 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