Low Sodium Hot Tamale Pie



  • 1 teaspoon olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 medium bell pepper, diced
  • 3/4 cup fresh or frozen corn kernels
  • 2-15-ounce can no-salt-added pinto beans (or 3 cups cooked)
  • 1 cup salt-free pasta sauce
  • 1 teaspoon ground cumin
  • 1 teaspoon salt-free chili seasoning


  • 2/3 cup cornmeal
  • 2/3 cup white whole wheat flour
  • 1 teaspoon sodium-free baking powder
  • 3/4 cup nondairy milk
  • 2 Tablespoons olive oil
  • 2 Tablespoons pure maple syrup


  • Preheat oven to 350 degrees. Spray a deep dish pie pan lightly with oil and set aside.
  • Heat oil in a saute pan. Add the onion and garlic and saute 2 minutes. Add remaining filling ingredients and saute 2-3 minutes more. Remove from heat and transfer filling to the prepared pie pan. Set aside.
  • Measure the cornmeal, flour, and baking powder into a mixing bowl. Add the nondairy milk, oil, and maple syrup and stir well to combine. Pour batter over the filling in the pie pan and smooth to even.
  • Place pan on middle rack in oven and bake until golden brown, 30 minutes. Remove from oven and serve immediately.

Source: thedailydish.us