Layered Tamale Casserole

Yield: 8 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 290
  • Calories from fat: 28%
  • Fat: 9g
  • Protein: 14.6g
  • Carbohydrate: 39.7g
  • Cholesterol: 17mg
  • Sodium: 538mg


  • 1/4 cup water
  • 2 (15-ounce) cans black beans, drained
  • Cooking spray
  • 3 cups sliced onion (about 2 large)
  • 2 1/2 cups thinly sliced zucchini (about 2 medium)
  • 1 3/4 cups (1/4-inch) julienne-cut red bell pepper (about 2 medium)
  • 2 garlic cloves, minced
  • 1 cup frozen whole-kernel corn, thawed
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground red pepper
  • 5 (8-inch) flour tortillas
  • 1 1/4 cups green taco sauce
  • 1 1/2 cups (6 ounces) shredded Monterey Jack cheese


  1. Place water and beans in a food processor; process until smooth. Set aside.
  2. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  3. Add onion, zucchini, bell pepper, and garlic; sauté 10 minutes. Add corn, cumin, and ground red pepper; cook 2 minutes. Set aside.
  4. Preheat oven to 350º. Coat a 3-quart round soufflé dish with cooking spray. Place 1 tortilla in bottom. Spread 1/2 cup bean mixture over tortilla. Spoon 1 cup onion mixture over top. Top with 1/4 cup sauce. Sprinkle with 1/4 cup cheese. Repeat with remaining ingredients, ending with 1/2 cup cheese. Bake at 350º for 45 minutes or until thoroughly heated.
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