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Tempeh Tamale Pie Recipe

Looking for an easy Tempeh Tamale Pie recipe? Learn how to make Tempeh Tamale Pie using healthy ingredients.


Submitted by tikkitavi

Makes 8 servings



from Peas and Thank You website site says serves 6 to 8; calorie count based on 8 servings.

Recipe Ingredients for Tempeh Tamale Pie

1 medium onion or 1/2 of a large onion, chopped
8 oz tempeh, crumbled
2 t. minced garlic
1 t. chili powder
1/2 t. salt
2 t. apple cider or red wine vinegar
1 t. maple syrup
14 oz tomato sauce
2 cups pinto beans, drained and rinsed
2/3 c. cornmeal
1/3 c. whole wheat pastry flour
2 t. baking powder
1/4 t. salt
1/2 c. non-dairy or organic milk
1 T. maple syrup
2 T. unsweetened applesauce
1 c. frozen corn, defrosted and drained
1/3 c. cheddar cheese (optional)

Recipe Directions for Tempeh Tamale Pie

  1. Preheat oven to 400 degrees.

  2. Place a large skillet over medium high heat and spritz with cooking spray or oil. Add onion and sauté until softened and starting to brown, about 4 or 5 minutes.

  3. Crumble tempeh into the pan with the sautéed onion.

  4. Lightly brown tempeh, cooking for an additional 2 to 3 minutes.

  5. To the pan, add garlic, chili powder, 1/2 t. salt, vinegar, 1 t. maple syrup, tomato sauce and beans.

  6. Allow bean mixture to simmer for a few minutes to meld flavors. Transfer to a 2-quart baking dish that has been sprayed with cooking spray or lightly coated with oil and set aside.

  7. In a medium bowl, combine cornmeal, flour, baking powder and salt.

  8. In your liquid measuring cup, combine milk, maple syrup and applesauce.

  9. Add wet ingredients to the cornmeal mixture and stir until just combined.

  10. Gently fold in the defrosted corn.

  11. Spread corn mixture carefully and evenly over the top of the casserole dish.

  12. If using, top the casserole with shredded cheese.

  13. Bake for 15-20 minutes, until cheese has melted and crust is set and starting to brown.

  14. Serve with desired toppings.

Categories

Main Dish

Nutrition Facts
Serving Size 205.6g
Amount Per Serving
Calories
352
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
537mg
22%
Potassium
1229mg
35%
Total Carbohydrates
56.5g
19%
Dietary Fiber
10.4g
42%
Sugars
7.7g
Protein
20.1g
Vitamin A 8% Vitamin C 16%
Calcium 21% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
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