Ease of a casserole and flavors of a cozy homemade tamale!
Prep Time: 10 mins – Cook Time: 40 mins – Yield: 5-7 portions
When I was searching for casserole ideas on Pinterest and saw a tamale pie, I gasped out loud! This sounded like the best thing since sliced bread, and I just knew that I had to create a vegan & high protein version immediately. My first attempt was an absolute success (a favorite with even my non-vegan family members) and I’m so pumped to share the recipe with you all.
This dish has a bottom layer of beans, veggies, crumbled tempeh, and a bunch of delicious spices. Then, it is topped with a cornbread-like masa layer and baked to perfection before being finally topped with some sour cream and fresh jalapeños and cilantro. Let’s dive into a run down of the main ingredients in this dish:
– tempeh is what gives this tamale pie the “high protein” title. The block of tempeh used in this recipe was a whopping 50 grams of protein (and the beans add even more)! Tempeh, along with tofu, is a leading plant-based protein that I love. The tempeh that I use is made from both soy and various grains, and that is the three grain 8oz tempeh block from Lightlife. Tempeh crumbles very nicely, which is why it works perfectly as a ground beef alternative in this recipe.
– maseca tamal (a brand/type of corn flour) is what I’ve used in the past to make tamales, but it can be used in a wide variety of recipes (including this one!). This is derived from masa (corn) and ground into a fine flour. It is gluten free and adds a great flavor and texture to the tamale pie topping.
– beans are in integral ingredient in this recipe. I’m personally a big fan of nearly all beans, but decided to use pinto beans in this recipe (although black beans would also work very well). Beans, a part of the legume family, are a great source of fiber and plant-based protein. They also add great flavor and texture to this dish!
– spices are what makes every meal so delicious. This tamale pie benefits from a good taco seasoning style spice mix. You can find these at most grocery chain stores, or you can make your own from basic spices at home like salt, cumin, paprika, etc. (although I suggest store-bought for convenience and reliability).
Ingredients:
(bean, veggie, and tempeh base)
– 2 tbsp vegetable oil
– 1 yellow onion; diced
– 4 cloves of garlic; minced
– 3/4 of a red bell pepper; diced
– 1 block of tempeh (8oz)
– 1 tbsp taco seasoning spice mix
– 1/2 tsp salt
– 1/2 tsp garlic powder
– 1/2 tsp paprika
– 1 can of diced tomatoes (in juice) (15oz)
– 1 can of pinto or black beans (15 oz); rinsed
(corn tamale topping)
– 1 1/2 cups corn flour (I used Maseca Tamal)
– 1/2 cup all purpose flour
– 1/2 tsp baking soda
– 1/2 cup vegetable oil
– 1/2 tsp salt
– 1 1/2 cup plant milk (I used soy)
– 1 tbsp maple syrup
– 2 tsp apple cider or white vinegar
– 1/2 cup diced green chiles
Instructions:
- To a large pan on medium heat, add the oil, onion, and garlic. Cook for 4-6 mins, or until the onion is translucent and the garlic is aromatic.
- Then, crumble the block of tempeh into the pan. Also add the bell pepper, seasoning mix, salt, garlic powder, and paprika. Cook for 3-4 mins.
- Next, add the canned tomatoes and beans and stir. Cook for an additional 5 minutes with the lid off to allow some of the tomato juices to evaporate.
- While that is cooking, preheat your oven to 400° and make the corn tamale topping.
- To make the topping, add all of the ingredients to a large bowl and mix until combined with no lumps.
- Now, transfer the bean, veggie, and tempeh mix to a 10″x10″ baking dish. Then, add an even layer of the corn topping on top (press down with a spatula or your fingers so that it is completely even and covers the entire casserole).
- Then, place your pie in the oven and bake for 25-30 mins, or until the topping begins to brown and the filling is bubbling and hot.
- If you desire a more browned and crispy topping, place your oven on broil for 30-90 seconds.
- Remove from the oven once finished cooking, let cool for 3-5 mins, and serve. Enjoy!
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