Black Bean Corn Tamales

Staff Writer
Black Bean Corn Tamales
Black Bean Corn Tamales
MeatlessMonday.com

Black Bean Corn Tamales

Fresh corn is puréed with Mexican corn flour and vegetable broth as black beans and corn kernels are seasoned with red onion and chili powder. Wrapping these tamales in their corn husk package is a great party activity and almost as much fun as chowing down on these black bean beauties. This recipe comes to us from Lindsay of Cook. Vegan. Lover.

See all tamale recipes.

7
Servings
607
Calories Per Serving
Deliver Ingredients

Notes

*Note: A corn flour found in Mexican markets or the Mexican section of some grocery stores.

Ingredients

  • 18 corn husks, dried
  • 3 Cups corn kernels from the cob or 3 cups frozen corn, thawed
  • 2 Cups masa harina*
  • 1/2 Cup vegetable broth, warmed
  • 1 Teaspoon baking powder
  • 1/2 Teaspoon salt
  • 3 Tablespoons canola oil, plus more to taste
  • 1 red onion, diced
  • One 32-ounce can black beans, drained and rinsed
  • 1 Teaspoon chili powder
  • Salt and pepper, to taste

Directions

Place the corn husks in a bowl of water to soften for about 10 minutes. Drain and rinse well. Pat dry and set aside.

Place 2 ½ cups of the corn kernels in the bowl of a food processor and pulse until puréed. Combine the puréed corn, masa harina, vegetable broth, baking powder, salt, and canola oil in a large bowl. Mix together with your hands until all of the ingredients are evenly distributed and the mixture has a dough-like consistency.

Prepare a frying pan with a light layer of canola oil or cooking spray over medium-high heat. Add the onion, black beans, and the remaining ½ cup of corn kernels to the pan. Season the corn-black bean mixture with the chili powder and salt and pepper, to taste. Cook, stirring occasionally, until the onions are soft and lightly browned, about 5-7 minutes.

Preheat a steamer or set a large double boiler over medium-high heat.

Place about 3 tablespoons of the masa harina mixture in the center of a corn husk. Flatten the masa harina dough with your hand to form a ¼-inch-thick disk. Place about 1 tablespoon of corn-bean filling inside each disk. Fold the long side of the corn husk over the filling to cover and fold the ends together, overlapping. Tear a thin strip for one of the extra soaked corn husks. Tie the tamale together using the thin strip. Repeat 13 times, or until you are out of masa harina flour and black bean corn filling.

Layer the 14 black bean corn tamales over each other in the other in the steamer or double boiler. Cover with a damp kitchen towel and steam until the tamales are heated through, about 50-60 minutes. Divide into 7 servings and enjoy.

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.

Nutritional Facts

Total Fat
12g
19%
Sugar
20g
N/A
Saturated Fat
2g
8%
Protein
22g
44%
Carbs
114g
38%
Vitamin A
41µg
5%
Vitamin B6
0.6mg
28.8%
Vitamin C
23mg
38%
Vitamin E
2mg
11%
Vitamin K
12µg
15%
Calcium
161mg
16%
Fiber
19g
75%
Folate (food)
225µg
N/A
Folate equivalent (total)
302µg
76%
Folic acid
59µg
N/A
Iron
7mg
40%
Magnesium
193mg
48%
Monounsaturated
5g
N/A
Niacin (B3)
10mg
50%
Phosphorus
580mg
83%
Polyunsaturated
4g
N/A
Potassium
1415mg
40%
Riboflavin (B2)
0.6mg
35.5%
Sodium
1227mg
51%
Thiamin (B1)
1mg
75%
Zinc
3mg
19%

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