Soy-Free Tamale Casserole
Discover the comforting flavors of this Soy-Free Tamale Casserole, a delicious twist on traditional tamales that's perfect for family dinner nights. Packed with hearty ground beef or turkey, fresh vegetables like bell peppers and onion, savory black beans, and bold spices like chili powder and smoked paprika, this casserole combines rich, smoky flavors with a wholesome cornbread topping. The fluffy cornbread, made with cornmeal and a touch of honey or maple syrup, creates an irresistible golden crust that perfectly complements the robust filling. With no soy and an option for dairy-free ingredients, this recipe is ideal for accommodating dietary needs without sacrificing flavor. Ready in under an hour and yielding generous servings, this one-pan dish makes for easy prep and cleanup, while optional cheddar cheese adds indulgent creaminess for those who prefer it. Perfect for busy weeknights or casual gatherings, this Tamale Casserole delivers comfort food at its best.
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Recipe Information
Ingredients
- 1 pound Ground beef or ground turkey
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 14.5 ounces Canned diced tomatoes
- 2 tablespoons Tomato paste
- 15 ounces Canned black beans, drained and rinsed
- 2 teaspoons Chili powder
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 cup Cornmeal
- 0.5 cup All-purpose flour
- 1 teaspoon Baking powder
- 0.25 teaspoon Salt (for cornbread topping)
- 1 cup Milk or dairy-free milk
- 1 Egg
- 1 tablespoon Honey or maple syrup
- 1 cup Shredded cheddar cheese (optional)
Instructions
Preheat your oven to 400°F (200°C). Grease a 9x13-inch baking dish and set aside.
In a large skillet, heat olive oil over medium heat. Add diced onion and cook for 3-4 minutes until softened.
Add minced garlic and cook for another minute, stirring frequently to avoid burning.
Add ground beef or turkey to the skillet. Cook until browned, breaking apart with a wooden spoon as it cooks.
Stir in diced red bell pepper, canned diced tomatoes, tomato paste, black beans, chili powder, cumin, smoked paprika, salt, and black pepper. Simmer for 5-7 minutes until the mixture thickens slightly.
Pour the meat and vegetable mixture evenly into the prepared baking dish.
In a medium mixing bowl, combine cornmeal, all-purpose flour, baking powder, and 1/4 teaspoon salt. Stir to mix the dry ingredients.
Whisk together milk, egg, and honey (or maple syrup) in a separate bowl. Gradually add the wet ingredients to the dry ingredients, stirring until a smooth cornbread batter forms.
Pour the cornbread batter over the meat and vegetable mixture in the baking dish, spreading it evenly with a spatula.
If using shredded cheddar cheese, sprinkle it evenly over the cornbread batter.
Bake in the preheated oven for 25-30 minutes, or until the cornbread topping is golden brown and a toothpick inserted in the center comes out clean.
Let the casserole cool for 5 minutes before serving. Slice into portions and enjoy!
Nutrition Facts
Calories |
3496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 163.7 g | 210% | |
| Saturated Fat | 66.2 g | 331% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 657 mg | 219% | |
| Sodium | 6034 mg | 262% | |
| Total Carbohydrate | 354.2 g | 129% | |
| Dietary Fiber | 57.5 g | 205% | |
| Total Sugars | 57.3 g | ||
| Protein | 164.2 g | 328% | |
| Vitamin D | 4.9 mcg | 25% | |
| Calcium | 1579 mg | 121% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 4633 mg | 99% | |
*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.
