Ecuadorian Humitas

Vegetarian
Gluten Free
Ecuadorian Humitas
90 min.
30
80kcal

Suggestions

Ingredients

  • 0.3 cup butter softened ()
  • tsp calumet baking powder 
  •  ears corn on the cob fresh with husks)
  • cup cornmeal 
  •  eggs 
  • oz mozzarella cheese cut in 1/2-inch cubes kraft
  • 0.5 cup onion chopped
  • cups water 

Equipment

  • bowl
  • pot
  • blender
  • steamer basket

Directions

  1. Remove green husks and silk from corn, being careful to keep husks whole. Discard silk.
  2. Place husks in large pot of boiling water and blanch 1 minute.
  3. Remove from water; drain.
  4. Cut kernels off cobs.
  5. Place half of the kernels and onions in blender container; cover. Blend on medium speed until smooth.
  6. Pour into large bowl.
  7. Place remaining corn kernels, butter, baking powder, eggs and cornmeal in blender container; cover. Blend until smooth.
  8. Add to corn puree in bowl. Stir in cheese. (Batter will be thick but not stiff.)
  9. Place 2 of the corn husks on work surface, with long sides slightly overlapping. Spoon 1/4 cup of the corn puree onto bottom half of the husks; fold the top of the husks over the filling. Fold in half from the left side, then fold in half again from the right side. (One end of each humita should remain open.) Repeat with 34 of the remaining corn husks and remaining corn puree. Keep folded ends in place by tieing closed with thin strips of the remaining corn husks.
  10. Fill a large pot with 2 cups water. Line steamer basket with half of the leftover corn husks; place in pot. Stand the humitas, open ends up, in the basket; cover with the remaining corn husks. Cover the pot with a lid. Bring water to boil on high heat. Reduce heat to low; steam 30 minutes or until humitas are firm.

Nutrition Facts

Calories80kcal
Protein16.47%
Fat45.96%
Carbs37.57%

Properties

Glycemic Index
8.82
Glycemic Load
2.45
Inflammation Score
-2
Nutrition Score
2.8286956445031%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:79.52kcal
3.98%
Fat:4.2g
6.46%
Saturated Fat:2.22g
13.87%
Carbohydrates:7.72g
2.57%
Net Carbohydrates:6.82g
2.48%
Sugar:1.42g
1.58%
Cholesterol:26.41mg
8.8%
Sodium:87.29mg
3.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.39g
6.77%
Phosphorus:68.3mg
6.83%
Calcium:52.65mg
5.27%
Selenium:3.09µg
4.42%
Magnesium:14.88mg
3.72%
Fiber:0.9g
3.62%
Vitamin B12:0.21µg
3.58%
Zinc:0.53mg
3.55%
Manganese:0.07mg
3.51%
Vitamin B2:0.06mg
3.39%
Vitamin B1:0.05mg
3.28%
Folate:12.52µg
3.13%
Vitamin A:155.85IU
3.12%
Vitamin B6:0.06mg
3.08%
Vitamin B5:0.24mg
2.44%
Potassium:81.86mg
2.34%
Vitamin B3:0.46mg
2.32%
Iron:0.39mg
2.15%
Vitamin C:1.42mg
1.72%
Copper:0.03mg
1.51%