Vegetable Tamal

Vegetable Tamal is a delightful Mexican baked dish featuring a masa dough filled with vibrant vegetables and spices, offering a comforting and wholesome experience. This dish is perfect for a cozy meal, packed with flavor and nutrition.

Ingredients

• masa harina - 1 cup
• vegetable broth - 1 cup
• baking powder - 1 tsp
• salt - 1/2 tsp
• olive oil - 2 tbsp
• zucchini - 1 small, diced
• bell pepper - 1/2, diced
• corn kernels - 1/2 cup (fresh or frozen)
• black beans - 1/2 cup, cooked
• onion - 1/2, finely chopped
• garlic - 2 cloves, minced
• cumin - 1/2 tsp
• chili powder - 1/2 tsp
• fresh cilantro - 2 tbsp, chopped
• cheese (optional) - 1/4 cup, shredded

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large bowl, combine masa harina, baking powder, salt, and olive oil. Gradually add vegetable broth, mixing until a soft dough forms.
3. In a skillet, heat a little olive oil over medium heat. Sauté onion and garlic until translucent, about 3-4 minutes.
4. Add zucchini, bell pepper, corn, black beans, cumin, and chili powder. Cook for another 5-7 minutes until vegetables are tender. Stir in chopped cilantro and remove from heat.
5. Spread a thin layer of masa dough in a greased baking dish. Add a layer of the vegetable filling, then cover with another layer of masa dough.
6. If using cheese, sprinkle it on top of the last layer of masa. Bake in the preheated oven for 25-30 minutes until golden brown.
7. Allow to cool for a few minutes before slicing and serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in fiber from vegetables and beans, supporting digestive health.
• Provides a good source of plant-based protein and essential vitamins.

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