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Hearty Pinto and Kidney Bean Tamale Pie

Hearty Pinto and Kidney Bean Tamale Pie

Ingredients

  • 1 tablespoon expeller-pressed grapeseed or canola oil
  • 1 small onion, finely diced
  • 2 teaspoons minced garlic
  • 1 15 ounce can pinto beans, rinsed and drained
  • 1 15 ounce can kidney beans, rinsed and drained
  • 1 14 1/2 ounce can diced tomatoes with green pepper, celery, and onion
  • 2 teaspoons chili powder
  • 2 tablespoons lime juice
  • 2 tablespoons reduced sodium soy sauce
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup whole-grain corn flour or fine-ground whole-grain cornmeal
  • 1/2 cup whole-wheat pastry flour (or white whole-wheat flour)
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/2 cup low-fat milk
  • 1 large egg
  • 3 tablespoons canola oil
  • 1 1/2 teaspoons light agave nectar
  • Salsa, plain Greek yogurt, and avocado slices, for garnish

Directions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. To make the filling: Heat a large skillet over medium-low heat and add oil. When oil begins to shimmer, add onion and garlic and cook until translucent, about 4 minutes. Add beans, tomatoes, chili powder, lime juice, soy sauce, and pepper and stir, cooking until hot. Spread evenly into a 9 x 9-inch baking dish.
  3. To make the topping: Stir together flours, baking powder, and salt in a medium bowl. Combine milk, egg, oil, and agave nectar in a small bowl. Add wet ingredients to dry ingredients and stir just until moistened.
  4. Pour batter over filling and spread evenly, manipulating as little as possible to avoid overworking.
  5. Bake until lightly golden and a toothpick inserted into the center comes out clean, about 20 minutes. Allow to rest for 5 minutes and then cut into 6 servings.

Note

  • Recipe from Michelle Dudash, chef and author of Clean Eating for Busy Families.

Nutrition Information

Per serving: 320 kcal cal., 11 g fat (1 g sat. fat), 38 g carb., 8 g fiber, 13 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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