Useful extras

April 03, 2009

Black Bean Tamales

Created by Chef Keith Snow Read more cooking, Harvest Eating, healthy eating, recipes, and vegetarian

Ingredients

Shell
  • 5 cornhusks, soaked

Dough

  • 1½ cups masa corn flour
  • 2¾ cups reduced sodium all-natural chicken broth
  • 1 cup fresh toasted organic corn kernels*
  • 1 teaspoon salt
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander

Filling

  • 1 can drained organic black beans
  • ½ cup organic red onion, chopped
  • ¼ cup diced organic green chiles
  • ½ bunch chopped cilantro
  • zest of 1 medium organic lime
  • 1-2 juiced organic limes (about 2 tablespoons)

Directions

  • Prepare four of the cornhusks by soaking in warm water for 1 hour. With the fifth husk, tear into thin ¼-inch strips (to be used later as tamale ties).
  • In a large bowl, combine all dough ingredients. Mix and knead the dough until it feels like very wet sand. Form four balls of the dough and set aside.
  • In a separate bowl, add all the filling ingredients. Mix and season to taste.
  • Remove husks from water and create tamales by placing a small ball of dough onto each corn husk. Flatten to cover the husk, about ¼-inch all around. Make a little indent in the dough, and place about two tablespoons of filling into the center. Roll the husk over, covering the filling, removing extra dough as needed. Twist both ends of the husk in opposite directions. Tie each end with a strip of husk.
  • Place tamales in a stovetop steamer. Cover and steam for 10 minutes. Serve immediately.

    • * To toast the corn kernels: lay the corn kernels in a single layer on a baking sheet and place in a 350 degree oven for about 10 minutes or until golden brown.

    Nutrition Facts

    Serving size: 1 tamale, Calories 362, Calories from Fat 7.4%, Total Fat 3g, Saturated Fat 1g, Cholesterol 0mg, Total Carbohydrate 70g, Dietary Fiber 10g, Protein 17g, Sodium 36%, Potassium 30%, Calcium 14%, Iron 35%, Vitamin C 73%, Vitamin A 3%, Vitamin B 18%

    This recipe created exclusively for Kashi by Chef Keith Snow at HarvestEating.com.

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