WOW Them Tamale Pie

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This colorful, hearty casserole is lighter than the traditional Mexican dish. It makes an impressive centerpiece when company's coming or when you want to make a crowd-pleaser!

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Ingredients [?]

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  • add   salt & freshly ground black pepper
  • add   chopped fresh cilantro
  • add   1-2 tablespoon water
  • add   2 egg whites
  • add   4 ounces grated low-fat cheddar cheese (optional)
  • add   1 tablespoon ground cumin
  • add   1 cup diced zucchini
  • add   1/2 cup buttermilk
  • add   2 teaspoons olive oil
  • add   nonfat sour cream (optional)
  • add   1 tablespoon white flour
  • add   2 cups canned crushed tomatoes (15-oz. can, undrained)
  • add   1/4 teaspoon baking soda
  • add   1 cup peeled and diced carrots
  • add   3/4 cup cornmeal
  • add   minced scallions
  • add   1 cup diced red bell peppers or green bell peppers
  • add   2 teaspoons vegetable oil
  • add   1/2 teaspoon salt
  • add   1 small fresh green chili pepper
  • add   1 teaspoon dried oregano
  • add   3 tablespoons minced garlic
  • add   1 1/2 cups cooked pinto beans or kidney beans or black beans (15-oz. can)
  • add   1 cup chopped onions
  • add   1 teaspoon baking powder
  • add   2 teaspoons ground coriander


  1. Warm the olive oil in a heavy or nonstick saucepan.
  2. Add the onion and garlic, cover, and cook on medium heat for about 10 minutes.
  3. Add the cumin, coriander, oregano, enough water to prevent sticking,and the carrots, cover, and cook for 5 minutes.
  4. Add the bell peppers, zucchini, and chile, cover, and cook for another 5 minutes.
  5. Stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes.
  6. Remove from the heat.
  7. Add salt and black pepper to taste.
  8. Preheat the oven to 400*.
  9. Prepare a 2-qt.
  10. nonreactive casserole dish with cooking spray or a very light coating of oil.
  11. Spread the vegetable-bean mixture in the bottom of the dish.
  12. If you are using the Cheddar cheese, sprinkle it evenly on top.
  13. Set aside.
  14. In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder, and baking soda.
  15. In a separate bowl, mix together the beaten egg whites, buttermilk, and oil.
  16. Gently fold the wet ingredients into the dry, stirring, just until mixed.
  17. Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula.
  18. Bake for 30 to 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.
  19. Garnish with minced scallions, chopped cilantro,and, if you like, nonfat sour cream.
  20. Enjoy!