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Course Entrees
Difficulty Moderate
Pulse Type Beans
Specialty Diet Vegetarian
Nutrition 7g+ fiber, 7g+ protein
Recipe Contributed By Flavor the Moments

Nutrition

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Three Bean Tamale Pie with Sweet Potato Cornbread Topping

Prep Time 15 minutes
Cook Time 45 minutes
servings

Ingredients

Filling:

  • 1 tbsp olive oil, extra virgin
  • 1 onion, red
  • 3 cloves garlic
  • 2 tbsp chili powder
  • 2 tsp cumin, ground
  • 1 tsp paprika, smoked
  • 1/2 tsp salt, kosher
  • 1 bell pepper, red; cored and chopped
  • 1 jalapeno pepper, seeded and chopped
  • 1 cup corn, fresh or frozen
  • 1 15 oz can tomato sauce, low sodium
  • 1 15 oz can tomatoes, fire-roasted, diced
  • 1 15 oz can black beans, rinsed and drained
  • 1 15 oz can kidney beans, rinsed and drained
  • 1 15 oz can pinto beans, rinsed and drained

Topping:

  • 1 cup flour, all-purpose
  • 1 cup cornmeal
  • 1 tbsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt, kosher
  • 1 large egg
  • 1 cup buttermilk, low fat
  • 3/4 cup sweet potato, pureed
  • 1/3 cup canola oil
  • 3 tbsp maple syrup

Optional Garnishes:

  • yogurt, Greek; or sour cream
  • cilantro
  • jalapeno pepper

Instructions

Filling:

  • Preheat the oven to 400 degrees. Grease a 9×13″ baking dish with cooking spray and set aside.
  • Heat the olive oil in large saute pan over medium heat. Add the onion and saute 5 minutes until softened.
  • Add the garlic, spices and salt and saute for 1 minute longer.
  • Add the bell pepper, jalapeno, and corn, and saute for 2 minutes. Stir in the tomato sauce, diced tomato, and beans and bring to a boil. Turn down the heat and simmer for 5-10 minutes while you prepare the topping.

Cornbread Topping:

  • In a large bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt.
  • In a medium bowl, beat the egg lightly. Add the buttermilk, canola oil, puree and maple syrup and whisk until combined. Pour into the dry ingredients and stir together until just incorporated.
  • Pour the filling into the prepared pan and spread evenly. Top with the cornbread topping and spread in an even layer.
  • Bake for 20-25 minutes or until the cornbread is golden and a toothpick inserted in the center comes out clean.
  • Let cool for 10 minutes and serve with additional garnishes if desired. Enjoy!
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