Black Bean and Sweet Potato Tamales with Tomatillo Sauce

Vegetarian
Gluten Free
Health score
17%
Black Bean and Sweet Potato Tamales with Tomatillo Sauce
180 min.
12
319kcal

Suggestions


If you're looking for a delightful, vegetarian-friendly dish that packs a flavorful punch, look no further than these Black Bean and Sweet Potato Tamales with Tomatillo Sauce! This recipe brings together a harmonious blend of textures and tastes, ensuring that every bite is a celebration of Mexican cuisine. The warm, comforting notes of sweet potatoes are perfectly balanced by the heartiness of black beans and the subtle kick of jalapeño peppers.

Not only are these tamales gluten-free, but they also present a wonderfully colorful dish that’s sure to impress both family and friends. The addition of fresh cilantro and hints of chipotle give these tamales a vibrant essence that will make your taste buds dance. Plus, they are perfect as an appetizer, snack, or even a light meal!

With a total prep time of about 180 minutes, the effort required is truly worth it! Steaming them ensures a moist and tender result, while the homemade tomatillo sauce adds a zesty finish that will leave everyone coming back for seconds (or thirds!). Whether you’re hosting a special gathering or simply looking for a comforting dish to enjoy during the week, these tamales are a fantastic choice that everyone can enjoy! Dive into this delightful culinary adventure and savor the delightful blend of flavors in every bite.

Ingredients

  • 1.5 teaspoons double-acting baking powder 
  • 0.3 cup butter melted
  • 15 ounce black beans rinsed drained canned
  • ounce chilis green drained chopped canned
  • teaspoon chipotle sauce 
  • 0.5 cup cilantro leaves 
  • 1.5 cups corn kernels frozen thawed
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  •  jalapeno seeded chopped
  • 3.8 cups i would have liked to use an version of masa but i couldn't find one at the time of making the tamal 
  • teaspoons olive oil extra virgin extra-virgin
  • cup onion chopped
  • tablespoons oregano fresh chopped
  • 0.3 teaspoon salt 
  • ounces cheddar cheese reduced-fat
  • pound sweet potatoes and into 
  • pound tomatillos fresh husked rinsed ( 8)
  • 0.3 cup vegetable stock organic
  • cups vegetable stock organic
  • 24  frangelico dried
  • 24  frangelico dried

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • knife
  • blender
  • aluminum foil
  • measuring cup
  • broiler pan

Directions

  1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes.
  2. Drain.
  3. Preheat oven to 40
  4. To prepare filling, pierce potato with a fork; wrap in foil.
  5. Bake at 400 for 1 hour or until tender. Peel potato; mash.
  6. Heat 2 teaspoons oil in a skillet over medium-high heat.
  7. Add 1 cup onion; saut 4 minutes.
  8. Add 1 teaspoon cumin and cinnamon; saut 30 seconds.
  9. Add beans and green chiles; saut 2 minutes.
  10. Remove from heat.
  11. Combine potato, bean mixture, cheese, and chopped cilantro.
  12. Increase oven temperature to 45
  13. To prepare masa dough, combine 2 cups broth and corn in a blender; process until smooth.
  14. Lightly spoon masa harina into dry measuring cups; level with a knife.
  15. Combine masa harina, baking powder, and salt.
  16. Add broth mixture and butter to masa mixture; stir until a soft dough forms. Cover.
  17. To prepare sauce, heat 2 teaspoons oil in a medium saucepan over medium-high heat.
  18. Add 1 cup onion, jalapeo, and garlic; saut 2 minutes.
  19. Add tomatillos and next 5 ingredients (through 1/4 teaspoon salt); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Cool slightly.
  20. Place tomatillo mixture and cilantro leaves in a blender.
  21. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  22. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth.
  23. To assemble, working with 1 husk at a time, place 3 tablespoons masa dough in center of husk about 1/2 inch from top, and press dough into a 4 x 3-inch rectangle. Spoon 2 tablespoons bean mixture down 1 side of dough. Fold husk over tamale, being sure to cover the filling with dough; fold over 1 more time. Fold bottom end of husk under.
  24. Place the tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat the procedure with remaining husks, dough, and bean mixture. Cover filled tamales with another damp towel.
  25. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.
  26. Steam at 450 for 1 hour, adding water as necessary to maintain a depth of about 1/2 inch.
  27. Let stand 10 minutes.
  28. Serve with sauce.

Nutrition Facts

Calories319kcal
Protein12.24%
Fat27.59%
Carbs60.17%

Properties

Glycemic Index
38.17
Glycemic Load
4.52
Inflammation Score
-10
Nutrition Score
20.881739124008%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
3.31mg

Nutrients percent of daily need

Calories:318.65kcal
15.93%
Fat:10.14g
15.61%
Saturated Fat:4.89g
30.55%
Carbohydrates:49.77g
16.59%
Net Carbohydrates:41.78g
15.19%
Sugar:5.35g
5.95%
Cholesterol:21.39mg
7.13%
Sodium:626.92mg
27.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.13g
20.26%
Vitamin A:5894.76IU
117.9%
Vitamin B1:0.64mg
42.93%
Fiber:7.99g
31.94%
Folate:122.73µg
30.68%
Manganese:0.52mg
26.01%
Vitamin B2:0.44mg
25.75%
Iron:4.6mg
25.57%
Vitamin B3:5.04mg
25.21%
Phosphorus:229.23mg
22.92%
Calcium:208.18mg
20.82%
Magnesium:73.64mg
18.41%
Vitamin B6:0.36mg
17.82%
Vitamin C:12.76mg
15.46%
Potassium:524.97mg
15%
Vitamin K:14.12µg
13.45%
Copper:0.25mg
12.31%
Selenium:8.07µg
11.53%
Zinc:1.53mg
10.22%
Vitamin B5:0.65mg
6.46%
Vitamin E:0.73mg
4.84%
Vitamin B12:0.15µg
2.56%
Source:My Recipes