Vegan Cowboy Tamale Pie
Dive into comfort food heaven with this hearty and flavorful Vegan Cowboy Tamale Pie! Perfect for weeknight dinners or meal prep, this plant-based dish features a savory, spice-kissed medley of black beans, kidney beans, bell peppers, zucchini, and corn, all simmered in a rich tomato base infused with smoky paprika and chili powder. Topped with a golden, tender cornbread crust made from wholesome cornmeal and a touch of maple syrup, this recipe is a satisfying twist on a Southwestern classic. Ready in just an hour and packed with protein and veggies, this vegan tamale pie is a crowd-pleaser that brings the perfect balance of comfort and nutrition to your table.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 2 medium Bell peppers, diced (red, green, or both)
- 1 medium Zucchini, diced
- 1 15-ounce can Canned black beans, drained and rinsed
- 1 15-ounce can Canned kidney beans, drained and rinsed
- 1 15-ounce can Canned diced tomatoes, undrained
- 1 cup Frozen corn kernels
- 1 tablespoon Vegan Worcestershire sauce
- 2 teaspoons Chili powder
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 cup Cornmeal
- 0.5 cup All-purpose flour
- 1 teaspoon Baking powder
- 0.75 cup Unsweetened plant-based milk (such as almond or soy)
- 2 tablespoons Maple syrup
- 3 tablespoons Neutral oil (e.g., avocado or vegetable oil)
Instructions
Preheat your oven to 400°F (200°C). Lightly grease a 9-inch pie dish or an oven-safe casserole dish.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, bell peppers, and zucchini. Cook for an additional 5 minutes until the vegetables are tender.
Add the canned black beans, kidney beans, diced tomatoes (with their juices), frozen corn, vegan Worcestershire sauce, chili powder, ground cumin, smoked paprika, salt, and black pepper. Stir well and simmer for 5-7 minutes to allow the flavors to meld. Remove from heat.
In a mixing bowl, combine the cornmeal, all-purpose flour, baking powder, and a pinch of salt.
In a separate bowl, whisk together the plant-based milk, maple syrup, and neutral oil. Gradually pour the wet ingredients into the dry ingredients, stirring until just combined to form a smooth cornbread batter.
Pour the bean and vegetable mixture into the prepared baking dish, spreading it out evenly.
Spoon the cornbread batter over the filling and spread it out to cover the surface completely.
Bake the tamale pie in the preheated oven for 25-30 minutes, or until the cornbread topping is golden brown and a toothpick inserted into the center comes out clean.
Allow the pie to cool for 5-10 minutes before serving. Slice into portions and enjoy!
Nutrition Facts
Calories |
2862 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.1 g | 113% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3984 mg | 173% | |
| Total Carbohydrate | 459.5 g | 167% | |
| Dietary Fiber | 80.1 g | 286% | |
| Total Sugars | 72.2 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 1.9 mcg | 9% | |
| Calcium | 704 mg | 54% | |
| Iron | 29.7 mg | 165% | |
| Potassium | 4982 mg | 106% | |
*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.
