Tamale Pie & Southwest Salad Tell a Friend

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Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.


  • 1 - small onion
  • 3 cloves - garlic, minced (Use garlic in a jar for convenience; 1 clove=1/2 tsp)
  • 1 - large handful of broccoli florets
  • 1 - large handful of spinach/kale
  • 1 cans - pinto beans (15oz)
  • 1 cans - kidney beans (15oz)
  • 1 cans - black beans (Save 1/2 of beans for your salad)
  • 1 cans - diced tomato (15oz)
  • 2 teaspoons - chili powder
  • 1 tablespoons - medium sized lime
  • 2 tablespoons - reduced sodium soy sauce
  • 1/4 teaspoons - black pepper
  • -
  • 1/2 cups - cornmeal
  • 1/2 cups - whole wheat flour
  • 2 teaspoons - baking powder
  • 1/4 teaspoons - salt
  • 1/2 cups - milk , (any type of milk, almond, soy, etc.)
  • 1 - egg
  • 2 teaspoons - agave nectar
  • -
  • 3 tablespoons - canola oil
  • - Salad Greens - Romaine/Spinach/Kale, Arugula, etc.
  • 1/2 cups - frozen corn (thawed)
  • 1 cups - handful of cherry tomatoes, sliced
  • - Tamale Pie Fixins'!!! Plain non-fat yogurt or lite sour cream, avocado slices, salsa/peco de gallo/ hot sauce
  • - Make your own dressing (ingredients below) or use store bought "Southwest"/"Chipolte Ranch" type dressing for convenience)
  • 1 - ripe avocado
  • 3/4 cups - cilantro, roughly chopped
  • 2 - green onions, roughly chopped
  • 1/2 cups - plain fat free yogurt
  • 1/2 teaspoons - agave nectar
  • 1/2 teaspoons - salt
  • Directions:

    Preheat oven to 425.

    Get out all your ingredients and get them out on the counter in front of you.

    Pull out your cookware and tools for this recipe:
    Cutting board, large sauté pan, large casserole dish with a lid, mixing bowl for the cornbread, 1/2 cup measuring cup, measuring spoons, can opener, strainer, salad bowl and blender.

    Heat a large sauté pan with 1 TBS canola oil.

    Quickly chop onion, TWO cloves garlic (peel the other clove and save it for later), broccoli & spinach (chop the broccoli and spinach into really small pieces so they go undetected and are hidden in your meal. Sauté all veggies for a few minutes.

    Drain and rinse the cans of beans (measure and reserve 1/2 cup of black beans for your salad later); add beans, can of tomatoes, chili powder, squeeze juice from 1/2 of the lime (you will use the other half later), soy sauce and pepper to sauté pan.

    Stir until mixed well and spread bean mixture evenly into a casserole dish.

    Combine all dry ingredients in a large mixing bowl (cornmeal, WW flour, baking powder, salt).

    Combine all wet ingredients in a separate smaller bowl (milk, egg, canola oil, agave nectar).

    Combine the wet ingredients into the dry ingredients and stir until just moistened.

    Pour batter over the bean filling and spread evenly over top.

    Bake with cover on for 20 minutes at 425 degrees, allow to rest five minutes before serving.

    SOUTHWEST GREEN SALAD (Whip this together while your tamale pie is baking!)
    Roughly chop about 3 cups of salad greens and place them in the salad bowl.

    Use your reserved 1/2 cup of rinsed black beans and put on top of your salad.

    Measure 1/2 cup frozen corn, (Quickly defrost in microwave) and put on top of the black beans.

    Top off the salad with handful of sliced cherry tomatoes.

    Keep salad cool in the refrigerator until you are ready to eat.

    SOUTHWEST DRESSING - Get out your blender and whip this awesome homemade dressing. (Or use a store bought "Southwest/"Chipotle Ranch" type dressing for convenience!)

    Blend 1/2 of the avocado (use the other half as a garnish for the tamale pie), cilantro, green onion, yogurt, agave nectar, salt, remaining clove of garlic, juice from other 1/2 of the lime; Blend until smooth.

    Drizzle over your salad before serving and enjoy! Store extra dressing in the refrigerator in an airtight container to use again.

    While the tamale pie finishes baking, put your ingredients away, dishes in the dishwasher, set the table and prepare for a fabulously nutritious and satisfying dinner!

    I highly recommend garnishing your tamale pie with plain greek non-fat yogurt or lite sour cream, avocado slices, salsa/peco de gallo/ hot sauce. It really compliments the dish and makes for a very satisfying meatless meal.

    Brief Description

    Perfect Dish for Meatless Mondays: Beans, hidden broccoli and greens, Delish corn bread, side salad with nutrient packed greens, beans, tomato.

    Main Ingredient:

    Beans, Greens

    Category:  Vegetarian

    Cuisine:  American

    Prep Time: 30 min
    Cook Time: 20 min


    Tamale Pie, adapted from Michelle Dudash: Clean Eating for Busy Families; Southwest Green Salad http://www.eatingwell.com/recipes/southwestern_black_bean_salad.html

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    Posted On:

    July 5, 2013

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