Sweet Potato Black Bean Tamales

Difficulty: Intermediate Prep Time 1 hour Cook Time 1 hour Total Time 2 hrs Servings: 24 Best Season: Suitable throughout the year

Description

This delicious Sweet Potato and Black Bean Tamale recipe is a great option for a vegetarian main entrée to complete a holiday meal. 

Ingredients

Instructions

  1. Add the corn husks to a bowl and cover with cool water to soak.

  2. Heat olive oil over medium heat. Add onions and sauté until soft and translucent. Add garlic and sauté a few minutes more, until fragrant. Remove from heat and set aside.

  3. In a large bowl, combine the masa harina, cayenne, chili powder, cumin, baking powder, and salt.

  4. Scoop the sweet potato flesh out of the skin and mash, and add it to the dry ingredients along with the cheese, corn, black beans, and sautéed onions and garlic.

  5. Mix all of the ingredients until well distributed. Then, add the melted butter and water and mix until dough is evenly moistened.

  6. Lay corn husk flat with the narrow end pointed toward you. Add about ¼ cup of the dough to the center of the husk and form into a log. Fold the bottom of the husk up, and then fold the sides in. Stand the tamales open side up in a metal colander or steam basket. Place the colander into a large pot filled with water. Cover the pot and steam the tamales for 45 minutes – 1 hour (check water level periodically and add more as needed). Corn husk should pull cleanly away from dough when tamales are done.

Nutrition Facts

Serving Size

Servings 24


Amount Per Serving
Calories 82
Calories from Fat 37
% Daily Value *
Total Fat 4g7%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 9mg3%
Sodium 294mg13%
Potassium 129mg4%
Total Carbohydrate 10g4%
Dietary Fiber 1g4%
Sugars 1g
Protein 1.99g4%

Vitamin A %
Vitamin C %
Calcium 7%
Iron 3%
Vitamin D 0%
Vitamin E %
Vitamin K %
Thiamin %
Riboflavin %
Niacin %
Vitamin B6 %
Folate %
Vitamin B12 %
Biotin %
Pantothenic Acid %
Phosphorus %
Iodine %
Magnesium %
Zinc %
Selenium %
Copper %
Manganese %
Chromium %
Molybdenum %
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Average cost of recipe per serving: $0.59

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Keywords: sweet potato, black bean, masa harina, pepper jack cheese
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