Beef & Bean Tamale Pie

This tamale pie is our short cut version of this traditional favourite! Made with chickpea flour and black beans, this gluten-free savoury pie is sure to be a family favourite!

Course Dinner & Main Course

Key Ingredient Beans, Chickpeas

Dietary Need Gluten Free

Prep Time 30

Cook Time 35

Total Time 1 5

Servings pies (12 slices)

Calories 210

Ingredients

1 lb (454 g) lean ground beef
3/4 cup (175 mL) chopped onion
1/2 cup (125 mL) chopped green bell pepper
2 cloves garlic, minced
1/2 cup (125 mL) cooked or canned black beans, drained & rinsed
2 cups (500 mL) no-salt-added tomato sauce
1 can (213 mL) no-salt-added tomato paste
1 Tbsp (15 mL) chili powder
1 tsp (5 mL) black pepper
1/2 tsp (2 mL) paprika
1/4 tsp (1 mL) cumin
1/4 tsp (1 mL) salt, optional
pinch chipotle chili pepper, optional

Cornmeal Top

1/2 cup (125 mL) cornmeal
6 Tbsp (90 mL) chickpea flour (see notes)
2 Tbsp (30 mL) brown rice flour (see notes)
1 Tbsp (15 mL) sugar
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) salt, optional
2 eggs
1/2 cup (125 mL) skim milk
2 Tbsp (30 mL) canola oil

Optional Sides

salsa, sour cream, green salad

Instructions

In a large skillet, brown beef until cooked through and no longer pink. Drain off excess fat. Add onion, bell pepper and garlic and sauté until onions are soft.
Add beans, tomato sauce, tomato paste, chili powder, black pepper, paprika, cumin and, if desired, optional salt and chipotle pepper. Let simmer uncovered over medium heat for 10 minutes, stirring occasionally. Taste and adjust seasonings.
Grease 2 glass or ceramic 9-inch (23 cm) pie plates and divide beef/bean mixture evenly between pans. A 9x13-inch (22 x 33 cm) casserole dish can also be used; place all the beef/bean mixture in this dish.
Preheat oven to 375°F (190°C).
In a medium bowl, mix together cornmeal, chickpea flour, rice flour, sugar, baking powder and salt, if using.
In a separate bowl, beat eggs together, then stir in milk and oil until well combined.
Add egg mixture to dry ingredients, beating just until smooth, about 1 minute. Spoon cornmeal batter over beef/bean base.
Bake until golden brown, about 30 to 35 minutes. Cut into wedges and serve with salsa, sour cream and a green salad, if desired.

Notes

To measure the chickpea flour, whisk it in the bag/container a few times to aerate it and then lightly spoon it into a measuring cup before leveling it off with a knife. Do not use the measuring cup as a scoop; you'll get up to 20% more flour in the recipe which can result in a dry topping.
You can substitute the 2 Tbsp (30 mL) brown rice flour with 2 tsp (10 mL) corn starch and the recipe will still be gluten free.

Nutrition