Tamale Casserole (Made with Lentils!)
Spiced lentils and veggies bake under a fluffy cornbread topping in this cozy vegan tamale casserole recipe. Perfect for weeknight dinners!
Equipment
- 1 9x13 baking dish
Ingredients
Lentil Filling
- 1 tablespoon olive oil 15mL
- 1 medium yellow onion finely diced
- 1 medium red bell pepper diced
- 3 cloves garlic minced
- 2 tablespoons taco seasoning store-bought or homemade, mild – about 16g
- 1/4 teaspoon fine sea salt only if needed, see note – 1.5g
- 2 cups cooked green lentils tender but intact – 360g
- 2 tablespoons tomato paste 30g
- 1 cup diced tomatoes canned, lightly drained – 240g
- 1 4-ounce can green chiles drained – 115g
- 1/2 cup vegetable broth 120mL
- 1 cup corn kernels fresh or frozen, thawed – 150g
Cornbread Topping
- 1 cup yellow cornmeal 150g
- 1 cup all-purpose flour 120g
- 1 tablespoon baking powder 12g
- 1/2 teaspoon fine sea salt 3g
- 1 cup unsweetened plant milk 240mL
- 1/4 cup olive oil or melted vegan butter 60mL
- 2 tablespoons maple syrup 30mL
- 1 tablespoon apple cider vinegar 15mL
Instructions
Make the lentil filling:
- Preheat the oven to 375°F (190°C).
- Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 4–5 minutes until soft and translucent.
- Add the bell pepper and cook for 3 minutes until slightly softened. Stir in the garlic and taco seasoning and cook for 30 seconds until fragrant.
- Add the green lentils, tomato paste, diced tomatoes, green chiles, and vegetable broth. Stir well and simmer for 5–7 minutes until thick and spoonable.
- Fold in the corn kernels. Taste and add a little salt only if needed. Spread the mixture evenly into a 9x13 baking dish.
Top and Bake:
- In a bowl, whisk together the cornmeal, flour, baking powder, and salt.
- In a separate bowl, whisk the plant milk, olive oil, maple syrup, and apple cider vinegar. Add the wet ingredients to the dry and stir just until combined.
- Spoon the batter evenly over the lentil filling and gently spread to the edges.
- Bake uncovered for 35–40 minutes, until golden and set in the center.
- Rest for 10 minutes before slicing.
Notes
- Note: Taco seasoning often contains salt. Taste before adding extra.
- Refrigerator: Store leftover tamale casserole in an airtight container in the fridge for up to 4 days.
- Freezer: Freeze portions in an airtight container for up to 2 months.
- To reheat: Warm covered in the oven at 350°F until heated through, or microwave individual servings.
Nutrition
Calories: 453kcal | Carbohydrates: 68g | Protein: 15g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Sodium: 776mg | Potassium: 711mg | Fiber: 12g | Sugar: 12g | Vitamin A: 1043IU | Vitamin C: 37mg | Calcium: 223mg | Iron: 6mg