Hearty Pinto & Kidney Bean Tamale Pie
1 tablespoon (15 ml) expeller-pressed grapeseed or canola oil
1 small onion, finely diced (about 1 cup, or 160 g)
2 teaspoons (6 g) minced garlic
1 (15-ounce, or 425 g) can pinto beans, rinsed and drained
1 (15-ounce, or 425 g) can kidney beans, rinsed and drained
1 (14.5-ounce, or 390 g) can diced tomatoes with green pepper, celery, and onion
2 teaspoons (5 g) chili powder
2 tablespoons (28 ml) lime juice
2 tablespoons (28 ml) reduced sodium soy sauce
¼ teaspoon freshly ground black pepper
½ cup (70 g) whole-grain corn flour or fine-ground whole-grain cornmeal
½ cup (60 g) whole-wheat pastry flour (or white whole-wheat flour)
2 teaspoons (9 g) baking powder
¼ teaspoon salt
½ cup (120 ml) low-fat milk
1 large egg
3 tablespoons (45 ml) canola oil
1½ teaspoons (10 g) light agave nectar
Garnishes: salsa, plain Greek yogurt, and avocado slices
Preheat oven to 425ºF (220ºC, or gas mark 7).
To make the filling: Heat a large skillet over medium-low heat and add oil. When oil begins to shimmer, add onion and garlic and cook until translucent, about 4 minutes. Add beans, tomatoes, chili powder, lime juice, soy sauce, and pepper and stir, cooking until hot. Spread evenly into a 9 x 9-inch (23 x 23 cm) baking dish.
To make the topping: Stir together flours, baking powder, and salt in a medium bowl. Combine milk, egg, oil, and agave nectar in a small bowl. Add the wet ingredients to the dry ingredients and stir just until moistened. Pour batter over filling and spread evenly, manipulating as little as possible to avoid overworking. Bake until lightly golden and a toothpick inserted into the center comes out clean, about 20 minutes.
Allow to rest for 5 minutes and then cut into 6 servings.
*Recipe and image courtesy of Michelle Dudash, RD and Author, Clean Eating for Busy Families.*