Veggie Tamales w/ Black Beans

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 257.9
  • Total Fat: 15.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 480.2 mg
  • Total Carbs: 30.3 g
  • Dietary Fiber: 4.9 g
  • Protein: 4.1 g

View full nutritional breakdown of Veggie Tamales w/ Black Beans calories by ingredient
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Number of Servings: 8


    Tamale Dough:
    *MASA HARINA, 2 cup
    * Coconut Oil, 0.5 cup
    * *Better Than Boullion Vegetable, 2 tsp
    * Water, tap, 2 cup
    * Baking Powder, 1 tsp
    * Salt, 0.5 tsp
    * Chili powder, 0.5 tsp

    * Winter Squash, 1 cup, cubes
    * Yellow Sweet Corn, Canned, 0.5 cup
    * Goya Black Beans, 0.5 cup
    * Chili powder, 0.5 tsp

    Will also need corn husks (soaked in water to soften) and string for wrapping.

    Topping suggestions:
    I like to eat these with plain Greek yogurt (instead of sour cream) and maybe some salsa, enchilada sauce, or guacamole.


Cook squash like you normally would, either in the microwave or oven, then let it cool and cut it into small cubes.

Combine squash cubes in a bowl with beans, corn, and chili powder. (You can also add pretty much whatever you want at this point: wilted spinach, sauteed mushrooms, onions, etc.)

In a 2-cup measure, dissolve the boullion in the water. This is easier if the water is a bit warm.

In a large bowl, stir together the masa, coconut oil, and water until it's well combined and "fluffy".

Pat the corn husks with a towel to remove most of the soaking water and spread a layer of dough in the middle of each one. You can make these whatever size you want--if you want huge tamales you can layer a couple of husks together to get a larger area.

Put a spoon of the filling in the middle of the dough and roll up the husk to completely surround the filling. (You will probably have more of the filling mixture than you can use. Don't worry, it also makes a good filling for soft tacos!)

Use pieces of string to tie the husks closed.

Steam the tamales for about an hour or so, and then they're done. Unwrap and enjoy!

Note: The sodium levels look high, but you can always lower this by rinsing all the gunk off the canned beans (which you should do anyway) or by cooking your own dry beans ahead of time and not adding any salt.

Number of Servings: 8

Recipe submitted by SparkPeople user GIRLUNSTRUNG.

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