For a first stab at tamales, I thought this was a lot of work, but I am intrigued enough to try again. The dough was on the bland side so I would add some more salt next time, and I ended up with leftover filling as 2T was too much to fit in 3T masa. The folding instructions also left a bit to be desired ("Fold over one more time"...huh?), and I had to watch a You Tube video to see how it was done. I also had to wonder if there isn't a more efficient way to cook these. But given enough lead time these would make a good party "take-with", and I imagine the filling possibilities are endless.
Black Bean and Sweet Potato Tamales with Tomatillo Sauce
Yield: Serves 12 (serving size: 2 tamales and 1/4 cup sauce)
Total:
More From Cooking Light
Recipe Time
Hands On:
1 Hour, 45 Minutes
Total:
3 Hours
Nutritional Information
Amount per serving
- Calories: 297
- Fat: 9.8g
- Saturated fat: 4g
- Monounsaturated fat: 2.6g
- Polyunsaturated fat: 1.2g
- Protein: 10g
- Carbohydrate: 47.1g
- Fiber: 6.6g
- Cholesterol: 19mg
- Iron: 3.4mg
- Sodium: 473mg
- Calcium: 225mg
Ingredients
- 24 dried cornhusks
- Filling:
- 1 (1-pound) sweet potato
- 2 teaspoons extra-virgin olive oil
- 1 cup chopped onion
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (4-ounce) can chopped green chiles, drained
- 1 1/4 cups (5 ounces) preshredded reduced-fat Mexican cheese blend
- 1/4 cup chopped fresh cilantro
- Masa dough:
- 2 cups organic vegetable broth
- 1 1/2 cups frozen corn kernels, thawed
- 3 3/4 cups masa harina
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/4 cup butter, melted
- Tomatillo sauce:
- 2 teaspoons extra-virgin olive oil
- 1 cup chopped onion
- 1 jalapeño pepper, seeded and chopped
- 3 garlic cloves, minced
- 1 pound fresh tomatillos, husked and rinsed (about 8)
- 1/3 cup organic vegetable broth
- 2 tablespoons chopped fresh oregano
- 1 teaspoon ground cumin
- 1 teaspoon chipotle chile powder
- 1/4 teaspoon salt
- 1/2 cup cilantro leaves
Preparation
- 1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain.
- 2. Preheat oven to 400°.
- 3. To prepare filling, pierce potato with a fork; wrap in foil. Bake at 400° for 1 hour or until tender. Peel potato; mash. Heat 2 teaspoons oil in a skillet over medium-high heat. Add 1 cup onion; sauté 4 minutes. Add 1 teaspoon cumin and cinnamon; sauté 30 seconds. Add beans and green chiles; sauté 2 minutes. Remove from heat. Combine potato, bean mixture, cheese, and chopped cilantro.
- 4. Increase oven temperature to 450°.
- 5. To prepare masa dough, combine 2 cups broth and corn in a blender; process until smooth.
- 6. Lightly spoon masa harina into dry measuring cups; level with a knife. Combine masa harina, baking powder, and salt. Add broth mixture and butter to masa mixture; stir until a soft dough forms. Cover.
- 7. To prepare sauce, heat 2 teaspoons oil in a medium saucepan over medium-high heat. Add 1 cup onion, jalapeño, and garlic; sauté 2 minutes. Add tomatillos and next 5 ingredients (through 1/4 teaspoon salt); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Cool slightly.
- 8. Place tomatillo mixture and cilantro leaves in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth.
- 9. 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. 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. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.
- 10. Steam at 450° for 1 hour, adding water as necessary to maintain a depth of about 1/2 inch. Let stand 10 minutes. Serve with sauce.
Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
Black Bean and Sweet Potato Tamales with Tomatillo Sauce Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Entertaining, Family
- CUISINE: Mexican
- MAIN INGREDIENT: Beans, Rice/Grains, Vegetables
- DIETARY CONSIDERATION: Meatless
- COOKING METHOD: Bake, Blender
- PUBLICATION: Cooking Light
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