Bean and Cheese Tamales

Vegetarian
Gluten Free
Health score
7%
Bean and Cheese Tamales
115 min.
8
349kcal

Suggestions

Ingredients

  • teaspoon double-acting baking powder 
  • 30 ounce black beans drained and rinsed canned
  • tablespoon canola oil 
  • cup chicken broth 
  • teaspoon chili powder 
  • cups cornmeal 
  • tablespoon garlic chopped
  • tablespoon hot sauce 
  • 0.5 cup monterrey jack cheese grated
  • 0.5 medium onion chopped
  • servings salt and pepper black freshly ground
  • 0.5 stick butter unsalted cold cut into cubes

Equipment

  • bowl
  • frying pan
  • baking paper
  • pot
  • blender
  • steamer basket

Directions

  1. Watch how to make this recipe.
  2. Put the oil into a small skillet over medium heat.
  3. Add the onions and cook until softened, about 5 minutes.
  4. Add the garlic and cook for another 30 seconds.
  5. Remove half and reserve it for the tamale dough.
  6. To the pan with the remaining onions add the beans, hot sauce, chili powder and season with salt and pepper, to taste. Stir to combine and cook until heated through, about 5 minutes. Set aside to cool slightly. (Reserve 1 cup for the Round 2 Recipe, Bean and Cheese Chalupas.)
  7. In a large bowl combine the cornmeal, 1 teaspoon of salt and the baking powder.
  8. Cut the butter into the cornmeal using a fork or a pastry blender.
  9. Add the broth, a little at a time, until the dough comes together.
  10. Mix in the reserved cooked onions and garlic
  11. Cut parchment paper into 8 (8 by 8-inch) squares.
  12. Spread 1/3 cup of the tamale dough onto the center of the paper and lightly press it into a circle. Put a heaping tablespoon of the beans on top with a tablespoon of cheese. Bring the 2 corners of the paper at the ends of the rectangle up to encase the beans and cheese with the tamale dough. Fold the corners together a couple of times. Fold the other sides over to cover the seam and turn right side up. Continue this process with the remaining dough and filling.
  13. Put a steamer basket into a large pot and add enough water to come just below the basket. Cover the pot and put it over medium-low heat to bring the water to a simmer.
  14. Put the tamales in the steamer basket. Cover and steam the tamales until the dough is cooked through, about 1 hour, Check after 30 minutes, you may need to add more water to the pot.
  15. Remove the tamales from paper wrapping and serve warm.

Nutrition Facts

Calories349kcal
Protein14.13%
Fat31.5%
Carbs54.37%

Properties

Glycemic Index
34.56
Glycemic Load
17.68
Inflammation Score
-6
Nutrition Score
13.337826096493%

Flavonoids

Isorhamnetin
0.34mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:349.24kcal
17.46%
Fat:12.38g
19.05%
Saturated Fat:5.62g
35.1%
Carbohydrates:48.09g
16.03%
Net Carbohydrates:36.76g
13.37%
Sugar:1.13g
1.25%
Cholesterol:22.06mg
7.35%
Sodium:662.47mg
28.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.5g
24.99%
Fiber:11.33g
45.31%
Manganese:0.56mg
28.03%
Phosphorus:254.05mg
25.4%
Magnesium:83.78mg
20.95%
Folate:81.37µg
20.34%
Iron:3.43mg
19.05%
Vitamin B1:0.28mg
18.81%
Vitamin B6:0.33mg
16.38%
Copper:0.32mg
15.91%
Potassium:490.83mg
14.02%
Zinc:2.08mg
13.88%
Calcium:129.32mg
12.93%
Vitamin B2:0.22mg
12.86%
Vitamin B3:1.76mg
8.82%
Selenium:5.21µg
7.45%
Vitamin A:313.17IU
6.26%
Vitamin C:4.91mg
5.95%
Vitamin E:0.75mg
4.99%
Vitamin B5:0.48mg
4.77%
Vitamin K:2.51µg
2.39%
Vitamin B12:0.08µg
1.28%