Vegetarian Tamale Casserole for Meat Lovers

Experience the fusion of bold Mexican flavors and hearty comfort with this Vegetarian Tamale Casserole for Meat Lovers, a dish guaranteed to satisfy even the most carnivorous appetites. Featuring a savory blend of spiced vegetarian ground meat, protein-packed black beans, and sweet corn, this casserole is layered with a rich enchilada sauce and topped with a fluffy masa harina crust that captures the essence of traditional tamales without the fuss of rolling. Finished with melted Mexican cheese and optionally garnished with fresh cilantro, this one-pan wonder is perfect for busy weeknights or crowd-pleasing dinners. Ready in just an hour, it’s a meat-free masterpiece that redefines what a vegetarian meal can be.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 3 cloves garlic cloves, minced
• 12 ounces vegetarian ground meat substitute (e.g., Beyond Meat or similar)
• 2 teaspoons cumin
• 1.5 teaspoons chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1 15-ounce can black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1.5 cups enchilada sauce (mild or medium)
• 1.5 cups masa harina (corn flour)
• 1.25 cups vegetable broth (warm)
• 1 teaspoon baking powder
• 4 tablespoons butter, melted
• 1.5 cups shredded Mexican cheese blend
• 2 tablespoons cilantro, chopped (optional for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or nonstick cooking spray.

Step 2

In a large skillet, heat olive oil over medium heat. Add diced onion and red bell pepper, and sauté for 4-5 minutes until softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the vegetarian ground meat substitute to the skillet. Cook for 5-6 minutes, breaking it apart with a spatula, until browned and heated through.

Step 5

Stir in cumin, chili powder, smoked paprika, and salt. Mix well to coat the mixture evenly with the spices.

Step 6

Add the black beans and corn kernels to the skillet, then pour in 1 cup of the enchilada sauce. Mix everything together and simmer for 2-3 minutes. Remove from heat.

Step 7

To prepare the masa topping, combine masa harina, baking powder, and a pinch of salt in a large mixing bowl. Stir in warm vegetable broth and melted butter until a smooth dough forms.

Step 8

Spread the vegetable and bean mixture evenly into the prepared baking dish, followed by a generous sprinkling of shredded Mexican cheese blend.

Step 9

Spoon the masa dough over the top and spread it evenly to cover the entire casserole. It doesn’t need to be perfect—rustic is fine!

Step 10

Spoon the remaining 1/2 cup of enchilada sauce over the top of the masa layer and spread it gently with the back of a spoon.

Step 11

Bake in the preheated oven for 30-35 minutes until the masa topping is firm and golden around the edges.

Step 12

Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Garnish with chopped cilantro if desired.

Step 13

Serve warm and enjoy a delicious, hearty vegetarian dish that meat lovers will rave about!

Nutrition Facts

Serving size	(2452.9g)

Amount per serving	% Daily Value*
Calories	3917.8

Total Fat 216.5g	0%
Saturated Fat 88.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 384.6mg	0%
Sodium 9395.6mg	0%
Total Carbohydrate 320.4g	0%
Dietary Fiber 62.9g	0%
Total Sugars 31.7g
Protein 205.0g	0%

Vitamin D 76.9IU	0%
Calcium 3459.6mg	0%
Iron 34.4mg	0%
Potassium 4695.8mg	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: 48.1%

Protein: 20.2%

Carbs: 31.6%