Tamale Lentil Casserole
Dive into the ultimate comfort food with this hearty Tamale Lentil Casserole, a perfect fusion of rich, plant-based nutrition and classic Southwestern flair. Packed with tender green or brown lentils, black beans, and vibrant vegetables like bell peppers and corn, this casserole is layered with smoky chili spices for a bold flavor boost. The dish is topped with a golden, slightly sweet cornbread layer, baked to perfection and generously sprinkled with melty cheese (dairy or plant-based for flexibility). Perfect for weeknight dinners or meal prep, this recipe is a cozy, gluten-free-friendly option that satisfies vegetarians and omnivores alike. With minimal prep and a 40-minute oven bake time, it’s a quick and wholesome dish that brings together the best of casserole comfort and tamale-inspired flavors.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 1 cup Dry green or brown lentils
- 2.5 cups Vegetable broth
- 1 tablespoon Olive oil
- 1 medium Onion, diced
- 3 cloves Garlic, minced
- 1 medium Red bell pepper, diced
- 1 14-ounce can Crushed tomatoes
- 1.5 teaspoons Chili powder
- 1 teaspoon Ground cumin
- 0.5 teaspoons Paprika
- 1 teaspoon Salt
- 1 15-ounce can Black beans, drained and rinsed
- 1 cup Frozen corn kernels
- 0.75 cup Cornmeal
- 0.25 cup All-purpose flour
- 1 teaspoon Baking powder
- 1 tablespoon Sugar
- 0.75 cup Non-dairy milk (or regular milk)
- 1 large Egg
- 1 cup Shredded cheese (dairy or plant-based)
Instructions
Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish.
Rinse the lentils under cold water. In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until lentils are tender and most of the liquid is absorbed. Drain any excess liquid and set aside.
In a large skillet, heat olive oil over medium heat. Sauté the diced onion and minced garlic until softened, about 3-4 minutes.
Add the diced bell pepper to the skillet and cook for another 3 minutes. Stir in the crushed tomatoes, chili powder, cumin, paprika, and salt. Simmer for 5 minutes to combine flavors.
Add the cooked lentils, black beans, and frozen corn to the skillet. Mix well, then pour the mixture into the prepared casserole dish.
In a medium bowl, whisk together cornmeal, flour, baking powder, and sugar. In another bowl, whisk the milk and egg together. Pour the wet ingredients into the dry ingredients and stir until just combined.
Spread the cornbread batter evenly over the lentil mixture in the casserole dish. Sprinkle shredded cheese on top.
Bake in the preheated oven for 20-25 minutes, or until the cornbread topping is golden and cooked through.
Allow the casserole to cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 823 mg | 36% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 11.8 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 233 mg | 18% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 924 mg | 20% | |
*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.
