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Tamale Pie

Makes 9 1-cup servings

Simple chili beans topped with polenta make a delicious golden-crusted pie.

5 1/2 cups water, divided
1 cup polenta
1 teaspoon salt
1 large yellow onion, chopped
3 large garlic cloves, minced
1 red or green bell pepper, seeded and diced
1 12-ounce package vegetarian ground beef substitute
1 tablespoon chili powder
1 teaspoon ground cumin
1 28-ounce can crushed tomatoes
1 15-ounce can vegetarian chili beans, undrained

Measure 5 cups of water into a large pot, then whisk in polenta and salt. Simmer over medium-low heat, stirring often, until very thick, about 25 minutes. Set aside.

Heat remaining 1/2 cup of water in a large skillet or pot and add onion, garlic, and bell pepper. Cook until soft, about 5 minutes, stirring occasionally.

Add vegetarian ground beef substitute, chili powder, and cumin. Cook over medium heat, stirring often, 3 minutes. Add a bit more water if needed to prevent sticking.

Stir in tomatoes and chili beans and their liquid. Cover and simmer 10 minutes.

Preheat oven to 350°F.

Transfer mixture to a 9"×13" baking dish. Spread cooked polenta evenly over top. Bake for 20 minutes.

Per serving (1/12 of recipe)

  • Calories: 120
  • Fat: 1.5 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 10.8%
  • Cholesterol: 0 mg
  • Protein: 8.1 g
  • Carbohydrates: 19.6 g
  • Sugar: 3.7 g
  • Fiber: 2.7 g
  • Sodium: 588 mg
  • Calcium: 52 mg
  • Iron: 2.6 mg
  • Vitamin C: 23.9 mg
  • Beta Carotene: 367 mcg
  • Vitamin E: 1 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.