Vegan baked tofu tamale pie
Get creative with this versatile dish.
Tamale pie is a traditional Southwestern comfort food that’s usually made in a casserole dish with cornmeal, cheese, and fillings. It’s a versatile recipe and fun to make because you can improvise, adding your own ingredients. You can even prepare it as a vegetarian dish, using tofu for protein rather than meat.
In addition to being a good source of protein, tofu provides plenty of calcium (if calcium is used in processing), manganese, omega-3 fats and vitamin B1. Tofu, made from soybean curds, is low in saturated fat and a nutrient-dense super food.
Servings: 6
Prep time: 15 minutes
Ingredients
- 1 medium onion, diced
- 2 tablespoons olive oil
- 1 medium onion, diced
- 1 green pepper, diced
- 3 cloves garlic, minced
- 1 14-ounce block firm tofu
- 1/2 cup water
- One 16-ounce can tomatoes, diced
- 1/2 cup black olives, chopped
- One 15-ounce can whole-kernel corn, drained
- 1 tablespoon chili powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon onion powder
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1 cup cornmeal
Directions
- Preheat the oven to 380 degrees.
- Heat the oil in a large skillet over medium-high heat until hot. Sauté the onion, green pepper and garlic until soft.
- Purée tofu and water to the consistency of a soft creamy paste or thick liquid.
- Add the tofu purée and the remaining ingredients to the pan and simmer for 5 minutes.
- Pour into a lightly oiled casserole dish or large iron skillet and bake for 25 to 30 minutes.
- Serve hot and enjoy!
Nutrition information (per serving)
- Calories: 330
- Total fat: 12 g
- Saturated fat: 1.5 g
- Cholesterol: 0 mg
- Sodium: 610 mg
- Total carbohydrate: 41 g
- Dietary fiber: 7 g
- Total sugars: 7 g
- Protein: 15 g