Dairy-Free Tamale Casserole
Savor the bold flavors of this Dairy-Free Tamale Casserole, a plant-based twist on a comfort food classic that's perfect for family dinners or meal prep. This wholesome recipe features a soft polenta-style cornmeal crust layered with a hearty filling of black beans, diced tomatoes with green chilies, and sweet corn, all seasoned with a fragrant blend of chili powder, cumin, garlic, and paprika. The dish is baked to perfection, creating a golden, firm top that pairs beautifully with fresh cilantro, sliced avocado, and a splash of hot sauce for extra zest. With just 15 minutes of prep and simple ingredients, this one-pan casserole is gluten-free, dairy-free, and easy to make, ensuring it’s both nutritious and satisfying. Whether you're catering to dietary needs or craving a delicious plant-based meal, this tamale casserole is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 1.5 cups Cornmeal (fine or medium grind)
- 3 cups Vegetable broth
- 0.25 cups Olive oil
- 1 teaspoon Salt
- 1.5 cups Black beans (canned, rinsed, and drained)
- 1 cups Diced tomatoes with green chilies (canned, undrained)
- 1 cup Frozen corn kernels
- 1 teaspoon Chili powder
- 1 teaspoon Ground cumin
- 0.5 teaspoons Garlic powder
- 0.5 teaspoons Onion powder
- 0.5 teaspoons Paprika
- 0.25 cup Fresh cilantro (chopped, optional for garnish)
- 1 whole Avocado (optional for serving)
- 1 teaspoon Hot sauce (optional for serving)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a medium-sized casserole dish with olive oil or non-stick spray.
In a medium saucepan over medium heat, bring the vegetable broth to a gentle boil.
Gradually whisk in the cornmeal while stirring continuously to prevent lumps from forming. Reduce heat to low and continue stirring for 5-7 minutes until the mixture thickens into a soft polenta-like texture.
Remove the saucepan from heat and stir in the olive oil and salt. Set the mixture aside to cool slightly while preparing the filling.
In a large mixing bowl, combine the black beans, diced tomatoes with green chilies (including the liquid), frozen corn, chili powder, ground cumin, garlic powder, onion powder, and paprika. Mix well until all ingredients are evenly distributed.
Spread half of the cornmeal mixture evenly across the bottom of the greased casserole dish to form a base layer.
Pour the bean and vegetable filling over the base layer, spreading evenly.
Top the filling with the remaining cornmeal mixture, gently spreading it to cover the filling completely. Use a spatula to smooth the top layer.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10 minutes or until the top is lightly golden and firm to the touch.
Remove the casserole from the oven and let it rest for 5-10 minutes to set before serving.
Garnish with chopped cilantro and serve with sliced avocado and hot sauce, if desired.
Nutrition Facts
Calories |
2278 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.9 g | 132% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 7.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4918 mg | 214% | |
| Total Carbohydrate | 303.6 g | 110% | |
| Dietary Fiber | 63.5 g | 227% | |
| Total Sugars | 25.6 g | ||
| Protein | 58.3 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 4111 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
