Vegetarian Tamale Casserole for Meat Lovers
Experience the fusion of bold Mexican flavors and hearty comfort with this Vegetarian Tamale Casserole for Meat Lovers, a dish guaranteed to satisfy even the most carnivorous appetites. Featuring a savory blend of spiced vegetarian ground meat, protein-packed black beans, and sweet corn, this casserole is layered with a rich enchilada sauce and topped with a fluffy masa harina crust that captures the essence of traditional tamales without the fuss of rolling. Finished with melted Mexican cheese and optionally garnished with fresh cilantro, this one-pan wonder is perfect for busy weeknights or crowd-pleasing dinners. Ready in just an hour, it’s a meat-free masterpiece that redefines what a vegetarian meal can be.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 medium red bell pepper, diced
- 3 cloves garlic cloves, minced
- 12 ounces vegetarian ground meat substitute (e.g., Beyond Meat or similar)
- 2 teaspoons cumin
- 1.5 teaspoons chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1 15-ounce can black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1.5 cups enchilada sauce (mild or medium)
- 1.5 cups masa harina (corn flour)
- 1.25 cups vegetable broth (warm)
- 1 teaspoon baking powder
- 4 tablespoons butter, melted
- 1.5 cups shredded Mexican cheese blend
- 2 tablespoons cilantro, chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or nonstick cooking spray.
In a large skillet, heat olive oil over medium heat. Add diced onion and red bell pepper, and sauté for 4-5 minutes until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the vegetarian ground meat substitute to the skillet. Cook for 5-6 minutes, breaking it apart with a spatula, until browned and heated through.
Stir in cumin, chili powder, smoked paprika, and salt. Mix well to coat the mixture evenly with the spices.
Add the black beans and corn kernels to the skillet, then pour in 1 cup of the enchilada sauce. Mix everything together and simmer for 2-3 minutes. Remove from heat.
To prepare the masa topping, combine masa harina, baking powder, and a pinch of salt in a large mixing bowl. Stir in warm vegetable broth and melted butter until a smooth dough forms.
Spread the vegetable and bean mixture evenly into the prepared baking dish, followed by a generous sprinkling of shredded Mexican cheese blend.
Spoon the masa dough over the top and spread it evenly to cover the entire casserole. It doesn’t need to be perfect—rustic is fine!
Spoon the remaining 1/2 cup of enchilada sauce over the top of the masa layer and spread it gently with the back of a spoon.
Bake in the preheated oven for 30-35 minutes until the masa topping is firm and golden around the edges.
Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Garnish with chopped cilantro if desired.
Serve warm and enjoy a delicious, hearty vegetarian dish that meat lovers will rave about!
Nutrition Facts
Calories |
3918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 216.5 g | 278% | |
| Saturated Fat | 88.3 g | 442% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 385 mg | 128% | |
| Sodium | 9396 mg | 409% | |
| Total Carbohydrate | 320.4 g | 117% | |
| Dietary Fiber | 62.9 g | 225% | |
| Total Sugars | 31.7 g | ||
| Protein | 205.0 g | 410% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 3460 mg | 266% | |
| Iron | 34.4 mg | 191% | |
| Potassium | 4696 mg | 100% | |
*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.
