RECIPE: Vegan Tamale Pie

[Guest guest]

I got this recipe from a woman on the VegetarianSpice e-list who had

it published in Vegetarian Times. I made a few changes to make it

vegan and lower the fat. (It was originally made with tempeh but that

made a serving have 8.1g of fat. I also removed the oil.)

 

Vegan Tamale Pie

Based on " Cath's Tamale Pie "

 

Ingredients:

 

Filling:

2 cups cooked pinto beans

1/2 TBS jalapeno pepper, minced OR 1 TBS hot sauce of choice (I use Valentina)

1 large onion, chopped

3 8 ounce cans tomato sauce

1 TBS chili powder

1 tsp ground cumin

1 1/2 c frozen corn, thawed

1/2 green pepper, chopped (I put a whole pepper in if I have one)

1/4 tsp black pepper

 

Topping:

3/4 c cornmeal

2 tsp baking powder

1 TBS milled flax (purchase in the baking aisle or get whole flax seed

and grind your own in a coffee grinder)

3 TBS water

1 TBS applesauce

1/2 c milk (rice, oat, almond or soy) (I use soy)

 

Directions:

 

" Steam fry " onion in a little water or veggie broth. Add jalapeno

pepper or hot sauce, and beans. Add the tomato sauce, chili powder,

cumin, corn, green pepper and black pepper. Simmer for about 10

minutes, allowing sauce to thicken.

 

Combine cornmeal, baking powder, flaxseed, water, applesauce, and milk

in a separate bowl while bean mixture is simmering. Mix well.

 

Place bean mixture in a 2 quart casserole dish. (You can spray it with

vegetable oil spray if you're worried about sticking, but I never

spray and it doesn't stick.) Pour cornbread topping mixture evenly

over the bean mixture. Bake in a preheated 400 degree oven for 20

minutes.

 

Nutrition information for 1/6 of the total recipe

(using regular tomato sauce - you can lower the sodium with a

low-sodium sauce. And using double-action baking powder, otherwise the

calcium is lower):

 

233 cal.

2.6g fat

0.3g sat. fat

0.9g unsat. fat

0.5g monounsat. fat

992 mg sodium

47 g carb.

10.2 g fiber

9.89g protein

201 mg calcium