Tamale Pie

Author:Inspired by Moosewood Low-fat, pg. 162
Yield:6 servings
Cook time: 01:05
Category:Main Courses


2 tsp. olive oil
1 cups chopped onions
3 tbsp. minced garlic
1 tbsp. ground cumin
2 tsp. ground coriander
1 tsp. dried oregano
1 tsp. water
1 cups peeled and diced carrots
1 cups diced red and/or green peppers
1 cups diced zucchini
1 small green chile, minced with seeds removed
14 1/2 oz. crushed canned tomatoes
15 oz. cooked pinto, kidney or black beans
2 oz. low-fat cheddar cheese, grated (57 g)
Batter dry ingredients
3/4 cups cornmeal
1 tbsp. unbleached white flour
1/2 tsp. salt
1 tsp. baking powder
1 tsp. baking soda
Batter wet ingredients
egg whites, beaten
1/2 cups buttermilk
1 tsp. canola oil
green onions, finely chopped
 ground black pepper to taste


  1. Preheat oven to 400°F. Grease 2-quart glass baking dish (9x9").
  2. Warm the olive oil in a heavy saucepan. Add the onions and garlic, cover and cook on medium heat for about 10 minutes. Add the cumin, coriander, oregano, enough water to prevent sticking and the carrots, cover and cook for another 5 minutes. Add the bell peppers, zucchini, and chile, cover and cook another 5 minutes. Stir in the tomatoes and beans, cover and simmer for 5 to 10 minutes. Remove from the heat. Add salt and black pepper to taste.
  3. Spread the vegetable-bean mixture in the bottom of the dish. If you are using the cheddar cheese, sprinkle it evenly on top. Set aside.
  4. In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder and baking soda. In a separate bowl, mix together the beaten egg whites, buttermilk, and oil. Gently fold the wet ingredients into the dry, stirring just until mixed. Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula. Bake until top is golden brown and a knife inserted into the topping comes out clean, about 30 to 35 minutes.
  5. Garnish with minced scallions, chopped cilantro.


Nutrition Facts

6 servings per recipe

Serving size 1 serving

Amount per serving
% Daily Value*
Total Fat 5g8%
Saturated Fat
Trans Fat
Total Carbohydrate
Dietary Fiber 3g12%
Total Sugars
Includes Added Sugars
Protein 12g

The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.