Hearty Pinto & Kidney Bean Tamale Pie
Ingredients
Filling
-
1
tablespoon
expeller-pressed grapeseed or canola oil
-
1
small
onion, finely diced (about 1 cup, or 160 g)
-
2
teaspoons
minced garlic
-
1
15-ounce can
pinto beans, rinsed and drained
-
1
15-ounce can
kidney beans, rinsed and drained
-
1
14.5-ounce can
diced tomatoes with green pepper, celery, and onion
-
2
teaspoons
chili powder
-
2
tablespoons
lime juice
-
2
tablespoons
reduced sodium soy sauce
-
¼
teaspoon
freshly ground black pepper
Topping
-
½
cup
whole-grain corn flour or fine-ground whole-grain cornmeal
-
½
cup
whole-wheat pastry flour (or white whole-wheat flour)
-
2
teaspoons
baking powder
-
¼
teaspoon
salt
-
½
cup
low-fat milk
-
1
large
egg
-
3
tablespoons
canola oil
-
1½
teaspoons
light agave nectar
Garnishes
-
to taste
salsa
-
to taste
plain Greek yogurt
-
to taste
avocado slices
Instructions
- Preheat the oven to 425ºF (220ºC, or gas mark 7).
- Heat oil in a large skillet over medium-low heat, then add onion and garlic, cooking until translucent.
- Add beans, tomatoes, chili powder, lime juice, soy sauce, and pepper, stirring until hot.
- Spread the filling evenly into a 9 x 9-inch baking dish.
- In a medium bowl, stir together flours, baking powder, and salt.
- In a small bowl, combine milk, egg, oil, and agave nectar, then mix with the dry ingredients until just moistened.
- Pour the batter over the filling and spread evenly, avoiding overworking the mixture.
- Bake for about 20 minutes until lightly golden and a toothpick inserted comes out clean.
- Allow to rest for 5 minutes before cutting into 6 servings.
Nutrition Facts (estimated)
Servings
6
Calories
250
Total fat
8g
Total carbohydrates
35g
Total protein
12g
Sodium
300mg
Cholesterol
30mg
You might also like