Tamale Pie

Makes 9 1-cup servings

Simple chili beans topped with polenta make a delicious golden-crusted pie.

5 1/2 cups water, divided
1 cup polenta
1 teaspoon salt
1 large yellow onion, chopped
3 large garlic cloves, minced
1 red or green bell pepper, seeded and diced
1 12-ounce package vegetarian ground beef substitute
1 tablespoon chili powder
1 teaspoon ground cumin
1 28-ounce can crushed tomatoes
1 15-ounce can vegetarian chili beans, undrained


Measure 5 cups of water into a large pot, then whisk in polenta and salt. Simmer over medium-low heat, stirring often, until very thick, about 25 minutes. Set aside.
Heat remaining 1/2 cup of water in a large skillet or pot and add onion, garlic, and bell pepper. Cook until soft, about 5 minutes, stirring occasionally.
Add vegetarian ground beef substitute, chili powder, and cumin. Cook over medium heat, stirring often, 3 minutes. Add a bit more water if needed to prevent sticking.
Stir in tomatoes and chili beans and their liquid. Cover and simmer 10 minutes.
Preheat oven to 350°F.
Transfer mixture to a 9”×13” baking dish. Spread cooked polenta evenly over top. Bake for 20 minutes.

Per serving (1/12 of recipe): 120 calories; 1.5 g fat; 0.2 g saturated fat; 10.8% calories from fat; 0 mg cholesterol; 8.1 g protein; 19.6 g carbohydrate; 3.7 g sugar; 2.7 g fiber; 588 mg sodium; 52 mg calcium; 2.6 mg iron; 23.9 mg vitamin C; 367 mcg beta-carotene; 1 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.