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Vegetarian Tamale Casserole for Meat Lovers! Recipe

Vegetarian Tamale Casserole for Meat Lovers! Recipe

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Vegetarian Tamale Casserole for Meat Lovers!

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Ingredients:

Serving

1 (8 3/4 oz) can black beans, undrained
1 (8 3/4 oz) can garbanzo beans, drained ( chickpeas)
1 (8 3/4 oz) can whole kernel corn, drained
1 (15 1/4 oz) can red kidney beans, drained , saving liquid
12 oz frozen vegetarian ground beef, pre-cooked , defrosted
1/2 cup green taco sauce (or your preference)
2 cups shredded sharp cheddar cheese (your choice
1/2 cup chopped fresh cilantro
3/4 cup green onion
1/4 tsp allspice
1 tbsp red chili powder
1/4 tsp ground cumin
1/8 tsp red pepper flakes , to taste
1 (8 1/2 oz) package cornbread mix (or make your own )
2 egg whites

Directions:

Combine all ingredients except cilantro and cornbread.
If mixture appears too loose, mix 1 tbls of cornstarch or arrowroot with saved kidney bean water until smooth.
Stir into mixture.
Spray a 2 1/2 to 3 quart baking dish.
Pour mixture in and smooth out.
Make cornbread as directed on package.
(Use the egg whites in place of whole egg).
Add cilantro into cornbread mix.
Top casserole with mixture,sealing to edges.
Bake at 350 degrees for 40 to 50 minutes or until top is golden brown.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.76 Kcal (995 kJ)
Calories from fat	116.78 Kcal
		% Daily Value*
Total Fat	12.98g	20%
Cholesterol	67.48mg	22%
Sodium	382.22mg	16%
Potassium	322.04mg	7%
Total Carbs	9.69g	3%
Sugars	1.83g	7%
Dietary Fiber	1.75g	7%
Protein	21.68g	43%
Vitamin C	1.6mg	3%
Vitamin A	0.6mg	20%
Iron	1.5mg	8%
Calcium	234.9mg	23%

Amount Per 100 g
Calories	157.19 Kcal (658 kJ)
Calories from fat	77.21 Kcal
		% Daily Value*
Total Fat	8.58g	20%
Cholesterol	44.61mg	22%
Sodium	252.69mg	16%
Potassium	212.9mg	7%
Total Carbs	6.41g	3%
Sugars	1.21g	7%
Dietary Fiber	1.16g	7%
Protein	14.33g	43%
Vitamin C	1.1mg	3%
Vitamin A	0.4mg	20%
Iron	1mg	8%
Calcium	155.3mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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