ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Vegetarian Tamale Casserole

Yield Makes 4 servings
Arriving home from work late one evening with less than an hour to pull dinner together, Wendy Nankeville of San Francisco created this dish with odds and ends from her refrigerator and pantry. She loves "ad-lib" cooking and often throws together impromptu meals with fresh and healthful finds from the city's farmers' market. Nankeville pairs her casserole with a red leaf lettuce and yellow bell pepper salad tossed with a balsamic vinaigrette.


  • 10 corn tortillas (6 1/2 or 7 in.)
  • 2 cups canned diced tomatoes with juice (no salt added)
  • 1 tablespoon chili powder
  • 1/4 teaspoon ground cumin
  • 1 cup frozen corn kernels, thawed
  • 1/4 cup (about 2 oz.) stemmed, seeded, and chopped fresh jalapeño chilies
  • 1 cup chopped red bell pepper
  • 3/4 cup sliced green onions
  • 1 can (15 oz.) reduced-sodium black beans, rinsed and drained
  • 2 tablespoons minced fresh cilantro
  • 1 cup shredded reduced-fat cheddar cheese

Nutrition Information

  • calories 371
  • caloriesfromfat 21 %
  • protein 20 g
  • fat 8.7 g
  • satfat 3.9 g
  • carbohydrate 62 g
  • fiber 12 g
  • sodium 554 mg
  • cholesterol 20 mg

How to Make It

  1. In a lightly oiled shallow 3 1/2- to 4-quart casserole, arrange 4 tortillas so they cover the bottom. Stack remaining tortillas and cut into 3/4-inch-wide strips; set aside. Mix tomatoes and juice with chili powder and cumin. Pour over whole tortillas. Top tomatoes with corn, then jalapeños, bell pepper, 1/2 cup onions, beans, and cilantro. Cover with 1/2 cup water.

  2. Arrange tortilla strips evenly over filling, then sprinkle with cheese. Cover casserole with foil. Bake in a 400° oven until hot, about 20 minutes. Uncover casserole and bake until cheese is completely melted, about 5 more minutes. Sprinkle with remaining green onions just before serving.