Layered Tamale Casserole

Jun 02, 2023June 2, 20230 15
Layered Tamale Casserole is a Mexican-inspired vegetarian dish that’s perfect for a weeknight dinner
in Vegetarian

Prep

20 min

Cook

40 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup water
1 can black beans , drained
1 can red kidney beans , drained
1 teaspoon vegetable oil or 1 teaspoon cooking spray
3 cups sliced onions
2 1/2 cups sliced zucchini , on the thin side but not so thin they fall apart when cooked
1 3/4 cups juillened red and yellow sweet bell peppers
2 poblano chiles , sliced into rings
2 -3 cloves garlic , minced
1 cup whole kernel corn , fresh or frozen and thawed
1 teaspoon cumin
1/2 teaspoon red pepper flakes
5 flour tortillas or 5 fresh corn tortillas
1 1/2 cups green taco sauce , like tomatillo
2 cups shredded jalapeno jack cheese or 2 cups regular monterey jack cheese

Nutrision Information

Servings Per Recipe
6-8
Calories
460
Sugar
7g
Fat
22g
Layered Tamale Casserole is a Mexican-inspired dish that’s easy to make and perfect for cozy family dinners. This vegetarian dish is packed with colorful veggies, from zucchini to bell peppers, and topped with bubbling cheese and a spicy tomatillo sauce. It’s a healthy and filling meal that’s easy to make your own by switching up the veggies or using a spicier sauce. Whether you’re a vegetarian or simply looking for a new twist on classic taco flavors, this dish is sure to be a crowd-pleaser.

Instructions

1.Preheat oven to 400°F.
2.In a small bowl, mix together the black beans and red kidney beans with the water.
3.In a large skillet, heat the oil or cooking spray over medium-high heat. Add in the onions and cook for about 5 minutes or until softened.
4.Add in the sliced zucchini, bell peppers, sliced poblano chiles, and minced garlic. Cook for about 10 minutes, stirring occasionally.
5.Add in the corn, cumin, and red pepper flakes. Cook for another 5 minutes.
6.In a 9x9 inch baking dish, layer 2 flour tortillas or 2 fresh corn tortillas on the bottom. Add in half of the vegetable mixture, then half of the bean mixture. Drizzle on half of the taco sauce, and sprinkle on half of the cheese.
7.Repeat the layers again, starting with the tortillas and ending with the cheese.
8.Bake for 25 minutes, or until the cheese is melted and bubbling. Let cool for a few minutes before serving.

PROS

This dish is vegetarian and full of healthy vegetables.

It’s easy to customize to your own tastes, by adding in different vegetables or using a spicier sauce.

It’s a cozy and comforting, yet still relatively healthy dinner option.

CONS

It can be a bit heavy due to the cheese and tortillas.

It may not be the best option for those on a low-carb or gluten-free diet.

HEALTH & BENEFITS

This dish is packed with vegetables, which means it’s high in fiber and nutrients.
The black and red kidney beans also add protein and fiber to the dish.
The cumin used in the recipe is believed to aid digestion and may have anti-inflammatory properties.

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