Soy-Free Tamale Casserole

Savor the comforting flavors of this Soy-Free Tamale Casserole—a hearty, family-friendly dish that blends a zesty, seasoned meat and vegetable filling with a golden, fluffy cornbread topping. Perfect for weeknight dinners or potlucks, this casserole is packed with wholesome ingredients like ground beef or turkey, black beans, red bell peppers, and warm spices like smoked paprika and cumin. A quick, scratch-made cornbread batter made with cornmeal and your choice of milk crowns the dish, adding a satisfying, slightly sweet finish. Completely soy-free and customizable with optional shredded cheddar, this easy casserole bakes to perfection in under 30 minutes and serves six generously. Whether you're seeking comfort food with a twist or an all-in-one meal, this tamale-inspired casserole is sure to delight!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 pound Ground beef or ground turkey
• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 3 Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 14.5 ounces Canned diced tomatoes
• 2 tablespoons Tomato paste
• 15 ounces Canned black beans, drained and rinsed
• 2 teaspoons Chili powder
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 cup Cornmeal
• 0.5 cup All-purpose flour
• 1 teaspoon Baking powder
• 0.25 teaspoon Salt (for cornbread topping)
• 1 cup Milk or dairy-free milk
• 1 Egg
• 1 tablespoon Honey or maple syrup
• 1 cup Shredded cheddar cheese (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C). Grease a 9x13-inch baking dish and set aside.

Step 2

In a large skillet, heat olive oil over medium heat. Add diced onion and cook for 3-4 minutes until softened.

Step 3

Add minced garlic and cook for another minute, stirring frequently to avoid burning.

Step 4

Add ground beef or turkey to the skillet. Cook until browned, breaking apart with a wooden spoon as it cooks.

Step 5

Stir in diced red bell pepper, canned diced tomatoes, tomato paste, black beans, chili powder, cumin, smoked paprika, salt, and black pepper. Simmer for 5-7 minutes until the mixture thickens slightly.

Step 6

Pour the meat and vegetable mixture evenly into the prepared baking dish.

Step 7

In a medium mixing bowl, combine cornmeal, all-purpose flour, baking powder, and 1/4 teaspoon salt. Stir to mix the dry ingredients.

Step 8

Whisk together milk, egg, and honey (or maple syrup) in a separate bowl. Gradually add the wet ingredients to the dry ingredients, stirring until a smooth cornbread batter forms.

Step 9

Pour the cornbread batter over the meat and vegetable mixture in the baking dish, spreading it evenly with a spatula.

Step 10

If using shredded cheddar cheese, sprinkle it evenly over the cornbread batter.

Step 11

Bake in the preheated oven for 25-30 minutes, or until the cornbread topping is golden brown and a toothpick inserted in the center comes out clean.

Step 12

Let the casserole cool for 5 minutes before serving. Slice into portions and enjoy!

Nutrition Facts

Serving size	(2285.6g)

Amount per serving	% Daily Value*
Calories	3496.4

Total Fat 163.7g	0%
Saturated Fat 66.2g	0%
Polyunsaturated Fat 6.6g
Cholesterol 657.3mg	0%
Sodium 6034.5mg	0%
Total Carbohydrate 354.2g	0%
Dietary Fiber 57.5g	0%
Total Sugars 57.3g
Protein 164.2g	0%

Vitamin D 196.0IU	0%
Calcium 1579.0mg	0%
Iron 32.5mg	0%
Potassium 4632.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.5%

Protein: 18.5%

Carbs: 39.9%