- Yields: 1 dozen
- Ingredient Notes: Vegetarian, Egg-free, Gluten-free, Peanut-free, Soy-free, Tree nut-free
- Each tamale
- 130cal
- 8g fat (0.5g sat)
- 0mg chol
- 70mg sodium
- 15g carb
- 2g fiber
- 2g protein
Ingredients
- 1 1/2 cups masa harina (fine corn flour)
- 1/2 cup vegetable broth
- 1/3 cup plus 1 tablespoon canola oil
- Pinch of salt
- 1/2 red onion, diced
- 1 bell pepper, seeded and diced
- 2 cloves garlic, chopped
- 1 teaspoon chili powder (optional)
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- Pinch of ground cinnamon
- 1 (15-ounce) can crushed tomatoes
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 cup frozen corn
- 2 tablespoons lime juice
- 1/4 cup chopped cilantro
- Salt and pepper, to taste
- 1 cup grated cheddar or Mexican blend cheese
Directions
Preheat oven to 350° F. Lightly grease a 12-cup muffin tin.
Combine masa harina, vegetable broth, 1/3 cup oil and a pinch of salt in a bowl. Mix until well combined; the dough will hold together when squeezed in your hand. Cover and set aside.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add onions and bell peppers, cooking until soft, about 5 minutes. Stir in garlic, chili powder, oregano, cumin and cinnamon; cook until fragrant, 2 to 3 minutes. Fold in tomatoes, black beans, corn and lime juice. Reduce heat to low and cook until sauce thickens slightly, about 5 minutes. Stir in cilantro and season with salt and pepper.
Divide masa dough among prepared muffin cups, about 1 rounded tablespoon per cup. Using your fingers, press dough into the bottom and sides of each cup. Evenly divide black bean mixture among masa cups.
Bake until filling is hot and masa dough is cooked, about 15 minutes. Sprinkle each tamale with cheese and bake 5 additional minutes. Cool in the pan for 5 minutes before serving.
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