Tamale Pie with Black Beans
Servings
6Serving size
about 2 cups
Ingredients
| 1 tsp. Olive oil |
| 2 clove Garlic, raw (minced) |
| 1 medium White onions (diced) |
| 1/2 Medium Green bell peppers (diced) |
| 1/2 medium Red bell peppers (diced) |
| 1 15 ounce can No salt added canned diced tomatoes |
| 1 15-ounce can No salt added diced tomatoes |
| 1/2 tsp.. Ground cumin |
| 1 tsp. no salt added chili powder |
| 1 tsp.. Smoked paprika |
| 1/8 tsp. Cayenne pepper (optional) |
| 1/2 tsp. Salt |
| 2 15 ounce can Canned no salt added black beans (drained and rinsed) |
| 15 medium (approx 5 inch dia) Taco shells |
| 8 Ounces Reduced fat monterey jack cheese (shredded) |
Instructions
Place the oil in a large skillet over medium-high heat.
Add the minced garlic while the pan is heating stirring frequently.
When the pan is hot add the onions.
Cook for about 5 minutes stirring frequently.
When the pan is hot add the peppers.
Cook for about 2 minutes stirring frequently.
Add the tomatoes, cumin, chili powder, smoked paprika, cayenne, salt, black beans and water.
Cook for 10 minutes until almost all of the liquid has evaporated. Stir occasionally.
Break the taco shells in half so each forms two half circles.
Line the bottom of a 10 inch oblong baking pan with five of the taco shells (10 pieces) so that they cover the bottom of the pan.
Add 1/3 of the tomato bean mixture to the pan.
Top with a layer of 5 of the taco shells.
Add another 1/3 of the tomato bean mixture on top of the taco shells so that they cover the tomato bean mixture.
Top this with 1/3 of the cheese sprinkled evenly over the top.
Top with a layer of 5 of the taco shells broken in half to lie flat.
Add another 1/3 of the tomato bean mixture on top of the taco shells so that they cover the tomato bean mixture.
Top this with the remaining cheese.
Bake in the preheated oven for 15 minutes.
Serve.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
This recipe has a lot of names depending on where you might be from or even family lore. Tortilla casserole, taco casserole, tamale pie, taco pie…. It doesn’t really matter because there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer. Even the onions and peppers can be pulled from the freezer.
This is also made to be fairly family friendly and is less spicy than some folks might want and if you want it mild, leave out the cayenne pepper. A bit more cumin or chili powder will give it more spice. Adding a bit of cayenne pepper adds the zing that you might crave.
There are a lot of taco shells on the market. Some of them still contain a lot of added salt and even trans-fats so check the package carefully. Interestingly, the house brand taco shells often don’t have any sodium in them.