This vegetarian version of the Comfort food Tamal Pie quickly meets with canned beans and frozen pepper, onions and corn. If you don’t have frozen peppers and onions, use the same amount of fresh vegetables and bake a little longer until they are soft. The recipe is adjustable, you can replace a can of beans with 8 ouns cooked and drained ground beef or poultry if you want.
Bonus: rinsing and draining canned beans Before they are used, can eliminate around 40% of the sodium with which they are normally processed (1).
Active time: 20 minutes Total time: 40 minutes
Cast iron vegetarian tamal cake
Ingredients
- 3 tablespoons of olive oil, divided
- 1 1/2 cups (170 g) frozen pepper and onions
- 2 tablespoons of salt -free chili powder
- 1 (14.5 owls/411g) can be with low sodium in cubes cut tomatoes with juices
- 1 can (15 ounces/439g) bidney beans, deducted and flushed
- 1 Kan (15 ounces/439g) Pinto beans, deducted and flushed
- 3/4 cup (127 g) frozen corn, thawed
- 1/4 cup (29 g) Cheddarkaas, grated
- 2/3 cup (105 g) Finely yellow cornmeal
- 1/2 cup (57 g) White wholemeal flower
- 1/2 teaspoon of baking powder
- 1/2 teaspoon of baking powder
- 1 cup (237 ml) buttermilk (or cow or non-zuivel milk plus 1 tablespoon of lemon juice)
- 1 large egg, beaten
Instructions
Preheat the oven to 425 ° F (218 ° C). Heat 1 tablespoon of oil in a 12-inch cast iron frying pan or oven-safe sauté pan over medium heat. Add the onion and peppers and cook, occasionally stirring until the start for 5 minutes brown. Add the chili powder and cook, constantly stirring, to fragrant, 30 seconds.
Add the tomatoes, beans and corn and simmer, stir occasionally, to a little thicker, 3 minutes. Remove from the heat and stir in half of the cheese.
In a medium bowl, beat the corn flour, flour, baking powder and baking powder. Add the buttermilk, eggs and remaining 2 tablespoons of olive oil. Add the wet ingredients to the flower mixture and stir until just moistened. Let dolls of the cornmeal mixture fall evenly over the filling in the pan. Sprinkle with the remaining cheese.
Bake until a toothpick is inserted in the middle of the topping, it comes out clean for about 20 minutes. Serve immediately.
Serves: 6 | Serving size: 1 1/2 cups (185 g)
Nutrition (per portion): Calories: 356; Total fat: 11g; Saturated fat: 3G; With monounsaturated fat: 6g; Cholesterol: 42mg; Sodium: 660 mg; Carbohydrate: 51g; Dietary fiber: 7G; Sugar: 6g; Protein: 15g
Original publication date: 8 September 2023
Ready to take the next step? Unlock MyFitnessPal Premium To gain access to adapted nutrition goals, barcode scan, meal scan and more!
Post Cast iron vegetarian tamal cake first appeared on Myfitnesspal blog.