Three Bean Tamale Pie with Sweet Potato Cornbread Topping

Course Entrees
Difficulty Moderate
Pulse Type Beans
Specialty Diet Vegetarian
Nutrition 7g+ fiber, 7g+ protein
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8 servings



  • 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


  • 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



  1. Preheat the oven to 400 degrees. Grease a 9×13″ baking dish with cooking spray and set aside.
  2. Heat the olive oil in large saute pan over medium heat. Add the onion and saute 5 minutes until softened.
  3. Add the garlic, spices and salt and saute for 1 minute longer.
  4. 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:

  1. In a large bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt.
  2. 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.
  3. Pour the filling into the prepared pan and spread evenly. Top with the cornbread topping and spread in an even layer.
  4. Bake for 20-25 minutes or until the cornbread is golden and a toothpick inserted in the center comes out clean.
  5. Let cool for 10 minutes and serve with additional garnishes if desired. Enjoy!