High Protein Corn Tamale
Elevate your meal prep with these High-Protein Corn Tamales, a healthful twist on a classic favorite. Packed with plant-based protein from black beans, chickpeas, and chickpea flour, these tamales offer a hearty, satisfying filling that’s bursting with flavor thanks to cumin, paprika, garlic, and a zesty touch of lime juice. The masa dough, made from masa harina and vegetable broth, creates the perfect tender shell for this nutrient-dense filling. Wrapped in softened corn husks and steamed to perfection, these tamales are ideal for a wholesome family dinner or a meal-prep star. Plus, they’re vegan-friendly and naturally gluten-free, making them a delicious and inclusive option for any occasion. Serve them with fresh salsa or guacamole for an irresistible fiesta of flavors! Perfect for "high-protein recipes," "vegan tamales," and "healthy dinner ideas" searches, this recipe is sure to become a go-to in your kitchen.
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Recipe Information
Ingredients
- 20 pieces dried corn husks
- 2 cups masa harina
- 2 cups vegetable broth
- 0.5 cup olive oil
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1 cup cooked black beans
- 1 cup cooked chickpeas
- 0.5 cup chickpea flour
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 medium green bell pepper, diced
- 1 medium onion, diced
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons lime juice
Instructions
1. Soak the corn husks in warm water for 30 minutes to make them soft and pliable.
2. In a large bowl, combine masa harina, baking powder, and salt. Gradually add vegetable broth and olive oil, mixing until a soft dough forms. The dough should be spreadable but not too wet. Set aside.
3. In a medium skillet over medium heat, sauté diced onion and green bell pepper until the onion is translucent and the pepper is soft, about 5 minutes.
4. Add cooked black beans, chickpeas, cumin, paprika, and garlic powder to the skillet. Stir to combine and cook for another 5 minutes.
5. Transfer the bean mixture to a bowl and mash slightly with a fork or potato masher. Add chickpea flour, chopped cilantro, and lime juice, stirring until fully combined. This will be the filling for the tamales.
6. To assemble the tamales, take one softened corn husk and spread about 2 tablespoons of masa dough in the center, leaving space on the sides.
7. Add about 1 tablespoon of the bean and chickpea filling on top of the masa dough.
8. Fold the sides of the corn husk over the filling, then fold the bottom and top ends over. Secure with a strip of corn husk or kitchen twine if needed.
9. Repeat the process with the remaining husks, dough, and filling.
10. Place the tamales upright in a large steamer pot, packed but not too tightly. Use additional corn husks to cover the tops, then steam over medium heat for about 1.5 hours or until the masa is firm and easily pulls away from the husk.
11. Remove tamales from the steamer and let them cool slightly before serving. Enjoy them with your choice of salsa or garnishes.
Nutrition Facts
Calories |
298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 543 mg | 24% | |
| Total Carbohydrate | 31.7 g | 12% | |
| Dietary Fiber | 7.4 g | 27% | |
| Total Sugars | 4.4 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 59 mg | 5% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 465 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
