{"id":15032,"date":"2025-09-01T23:56:48","date_gmt":"2025-09-01T16:56:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15032"},"modified":"2025-09-01T23:56:48","modified_gmt":"2025-09-01T16:56:48","slug":"cast-iron-vegetarian-tamale-pie","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15032","title":{"rendered":"Cast-Iron Vegetarian Tamale Pie"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/05\/Cast-Iron-Vegetarian-Tamale-Pie-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Cast-Iron Vegetarian Tamale Pie\" \/><\/p>\n<p><span style=\"font-weight: 400\">This <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/9-fall-inspired-vegetarian-recipes-under-300-calories\/\"><span style=\"font-weight: 400\">vegetarian<\/span><\/a><span style=\"font-weight: 400\"> version of the <\/span><a href=\"https:\/\/blog.myfitnesspal.com\/comfort-food-recipes-with-up-to-25-grams-of-carbs\/\"><span style=\"font-weight: 400\">comfort food<\/span><\/a><span style=\"font-weight: 400\"> tamale pie comes together quickly with canned beans and frozen bell peppers, onions and corn. If you don\u2019t have frozen peppers and onions, use the same amount of fresh veggies and saut\u00e9 them a bit longer until tender. The recipe is adaptable, you can substitute one can of beans with 8 ounces of cooked and drained ground beef or poultry if you like.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Bonus: Rinsing and draining canned beans before using them can eliminate approximately 40% of the sodium they are normally processed with (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15428052.2011.582405\"><span style=\"font-weight: 400\">1<\/span><\/a><span style=\"font-weight: 400\">).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Active time: 20 minutes Total time: 40 minutes<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0Cast-Iron Vegetarian Tamale Pie<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3 tablespoons olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 1\/2 cups (170g) frozen peppers and onions<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tablespoons salt-free chili powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 (14.5 ounces\/411g) can low-sodium diced tomatoes with juices<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 can (15 ounces\/439g) kidney beans, drained and rinsed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 can (15 ounces\/439g) pinto beans, drained and rinsed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3\/4 cup (127g) frozen corn, defrosted<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 cup (29g) cheddar cheese, grated<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2\/3 cup (105g) fine yellow cornmeal<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 cup (57g) white whole-wheat flour<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 teaspoon baking powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 teaspoon baking soda<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cup (237ml) buttermilk (or cow or non-dairy milk plus 1 tablespoon lemon juice)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 large egg, beaten<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Directions<\/span><\/p>\n<p><span style=\"font-weight: 400\">Preheat oven to 425\u00b0F (218\u00b0C). Heat 1 tablespoon of the oil in a 12-inch cast-iron skillet or oven-safe saut\u00e9 pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until beginning to brown, 5 minutes. Add the chili powder and cook, stirring constantly, until fragrant, 30 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Add the tomatoes, beans and corn and simmer, stirring occasionally, until thickened slightly, 3 minutes. Remove from heat and stir in half of the cheese.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a medium bowl, whisk together the cornmeal, flour, baking powder and baking soda. Add the buttermilk, eggs and remaining 2 tablespoons olive oil. Add the wet ingredients to the flour mixture and stir until just moistened. Drop dollops of the cornmeal mixture evenly over the filling in pan. Sprinkle with the remaining cheese.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Bake until a toothpick inserted into the center of the topping comes out clean, about 20 minutes. Serve immediately.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Serves: 6 | Serving Size: 1 1\/2 cups (185g)<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nutrition (per serving): <\/span><i><span style=\"font-weight: 400\">Calories: 356; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 42mg; Sodium: 660mg; Carbohydrate: 51g; Dietary Fiber: 7g; Sugar: 6g; Protein: 15g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Original Publication Date: September 8, 2023\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Ready to take the next step? Unlock <\/span><\/i><a href=\"https:\/\/www.myfitnesspal.com\/premium\"><i><span style=\"font-weight: 400\">MyFitnessPal Premium<\/span><\/i><\/a><i><span style=\"font-weight: 400\"> to access custom nutrient goals, Barcode Scan, Meal Scan and more!<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.<\/span><\/i><\/p>\n<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/cast-iron-vegetarian-tamale-pie\/\">Cast-Iron Vegetarian Tamale Pie<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/cast-iron-vegetarian-tamale-pie\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This vegetarian version of the comfort food tamale pie comes together quickly with canned beans and frozen bell peppers, onions and corn. If you don\u2019t have frozen peppers and onions, use the same amount of fresh veggies and saut\u00e9 them a bit longer until tender. The recipe is adaptable, you can substitute one can of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15032","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15032","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15032"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15032\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}