Tamales de Frijol

Tamales de Frijol are a delicious and traditional Mexican breakfast dish made with masa and filled with savory black beans, perfect for a hearty start to the day. These vegan tamales are wrapped in corn husks, creating a delightful texture and flavor that is both comforting and satisfying.

Ingredients

• masa harina - 1 cup
• warm water - 1/2 cup
• baking powder - 1 teaspoon
• salt - 1/2 teaspoon
• olive oil - 2 tablespoons
• cooked black beans - 1 cup
• onion - 1/4, finely chopped
• garlic - 1 clove, minced
• cumin - 1/2 teaspoon
• chili powder - 1/2 teaspoon
• corn husks - 10, soaked in warm water

Steps

1. Soak the corn husks in warm water for about 30 minutes to soften them.
2. In a large bowl, combine masa harina, baking powder, salt, and olive oil. Gradually add warm water and mix until a dough forms.
3. In a skillet over medium heat, sauté the chopped onion and minced garlic until translucent, about 3-4 minutes.
4. Add the cooked black beans, cumin, and chili powder to the skillet, mixing well. Cook for another 5 minutes, then remove from heat.
5. Take a soaked corn husk and spread about 2 tablespoons of masa dough onto the center, leaving space at the edges.
6. Place a tablespoon of the black bean filling in the center of the masa, then fold the husk over the filling and then the sides inwards to secure it. Repeat with remaining husks, masa, and filling.
7. Arrange the tamales upright in a steamer basket, cover with a damp cloth, and steam for about 30-35 minutes until the masa is firm.
8. Let the tamales cool for a few minutes before serving. Enjoy them warm, optionally topped with salsa or avocado.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 1 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.1 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein from black beans, supporting muscle health.

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