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Vegan Tamale Pie Recipe

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


Submitted by ainedb

Makes 8 servings



Polenta makes an upper and lower "crust" to this high fiber, high protein vegetarian meal. Not very low in calories, but high in nutrition and satiety!

Recipe Ingredients for Vegan Tamale Pie

8 ounces cornmeal
16 ounces kidney beans
16 ounces pinto beans
16 ounces corn, no salt
1/4 cup salsa
16 ounces diced tomatoes
1/2 large onion
2 cloves garlic
1 tbsp ground cumin
1 tsp cilantro
1 tsp chili powder
1 tsp cayenne pepper

Recipe Directions for Vegan Tamale Pie

The analyzer couldn't find polenta, so I put in corn meal. Use one roll of cooked polenta instead of the cornmeal. Slice it thinly and form a layer on the bottom of a glass pan. Rinse the canned beans and corn and pour on top of the polenta. Lightly saute the onion with the seasonings in a pan coated with cooking spray, then add onto beans with salsa and tomatoes. Top all with remaining polenta slices. Can be served with melted soy cheese and freshly ground pepper, if desired. Bake in oven at 350 degrees for 35 minutes or until heated through and the polenta on top is slightly brown.
Categories

Main Dish

Nutrition Facts
Serving Size 274.7g
Amount Per Serving
Calories
545
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
78mg
3%
Potassium
1999mg
57%
Total Carbohydrates
104.6g
35%
Dietary Fiber
22.2g
89%
Sugars
6.7g
Protein
29.5g
Vitamin A 18% Vitamin C 32%
Calcium 13% Iron 49%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in phosphorus
  • High in potassium
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