Vegetable Tamales
Fluffy, savory masa filled with a vibrant mix of seasoned vegetables like corn, black beans, and bell peppers, all steamed to perfection in corn husks. A classic Mexican-American comfort food.
For 6 servings
12 steps. 75 minutes total.
- 1
Prepare the corn husks
- a.Place them in a large bowl or pot and cover completely with very hot water. Use a heavy plate or bowl to keep them submerged. Let them soak for at least 30-45 minutes, or until they are soft and pliable.
- 2
While the husks soak, make the vegetable filling
- a.Heat the vegetable oil in a large skillet over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the garlic and jalapeño and cook for another minute until fragrant.
- 3
Stir in the diced bell pepper and zucchini
- a.Cook for 5-6 minutes, until tender-crisp. Add the corn, black beans, chili powder, cumin, oregano, and 1 tsp of salt. Mix well to combine. Pour in 1/4 cup of vegetable broth, bring to a simmer, and cook for 2-3 minutes until the liquid has mostly evaporated. Remove from heat and set aside to cool completely.
- 4
Prepare the masa dough
- a.In a large bowl, whisk together the masa harina, baking powder, and the remaining 1.5 tsp of salt. In the bowl of a stand mixer fitted with the paddle attachment (or using a hand mixer), beat the vegetable shortening on high speed for 2-3 minutes until it is light and fluffy.
- 5
Step 5
- a.With the mixer on low speed, gradually add about one-third of the masa harina mixture, then slowly stream in about 1 cup of the warm vegetable broth. Alternate adding the dry mix and the remaining 2.25 cups of broth until everything is incorporated. Scrape down the sides of the bowl as needed.
- 6
Increase the mixer speed to medium-high and beat for 5-8 minutes
- a.The dough should become very light, airy, and have a texture similar to thick hummus. To check if it's ready, perform the float test: drop about 1/2 teaspoon of masa into a glass of cold water. If it floats, it's ready. If it sinks, continue beating for another 1-2 minutes and test again.
- 7
Assemble the tamales
- a.Take a soaked corn husk and pat it dry. Lay it flat with the wider end at the top. Spread about 1/4 cup of masa evenly over the top two-thirds of the husk, leaving a 1/2-inch border on the sides. Spoon about 2 tablespoons of the cooled vegetable filling in a line down the center of the masa.
- 8
Step 8
- a.To fold, bring the two long sides of the husk together, enclosing the filling within the masa. Roll it into a cylinder. Fold the empty, narrow bottom end of the husk up. Place the finished tamale, folded-side down, on a baking sheet. Repeat with the remaining masa, filling, and husks.
- 9
Set up a large pot with a steamer insert
- a.Add enough water to reach just below the bottom of the steamer basket. Arrange the tamales upright in the steamer, open-side up. Pack them snugly but not too tightly to allow steam to circulate. You can use extra husks to fill any gaps.
- 10
Bring the water to a boil, then reduce the heat to a steady simmer
- a.Cover the pot with a tight-fitting lid and steam for 60 to 75 minutes. Check the water level every 20-30 minutes, adding more boiling water as needed to prevent the pot from boiling dry.
- 11
After 60-75 minutes, check for doneness
- a.Carefully remove one tamale and let it rest for 5 minutes. If the husk peels away cleanly from the masa, they are done. If the masa sticks, return it to the pot and steam for another 15 minutes.
- 12
Step 12
- a.Once cooked, remove the pot from the heat and let the tamales rest in the steamer, covered, for at least 15-20 minutes. This step is crucial for the masa to firm up. Serve warm with your favorite salsa, guacamole, or vegan crema.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The masa flotation test is the secret to light, fluffy tamales. Don't skip it!
- 2Ensure your vegetable filling is completely cool before assembling. A warm filling can melt the shortening in the masa, making it greasy.
- 3Don't pack the tamales too tightly in the steamer pot; they need room for the steam to circulate and cook them evenly.
- 4To prevent the pot from boiling dry, place a coin in the bottom. If you hear it rattling, it's time to add more hot water.
- 5Making tamales is a great group activity. Set up an assembly line with friends or family to make the process faster and more fun.
Adapt it for your goals.
Filling
Incorporate other vegetables like mushrooms, spinach, or diced potatoes. For a cheesy flavor, add 1/2 cup of nutritional yeast or your favorite vegan cheese to the filling.
Spice LevelSpice Level
For extra heat, leave some seeds in the jalapeño or add a finely minced serrano pepper to the filling. A pinch of cayenne pepper also works well.
Masa FlavorMasa Flavor
For a richer, non-vegan masa, you can substitute the vegetable shortening with an equal amount of lard. For a different flavor profile, use coconut oil.
Bean SwapBean Swap
Substitute the black beans with pinto beans or kidney beans for a different texture and flavor.
Why this is on our healthy list.
Excellent Source of Fiber
With black beans, corn, and a variety of vegetables, this dish is rich in dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Plant-Based Protein
The combination of black beans and corn provides a good source of plant-based protein, essential for muscle repair and overall body function, making it a satisfying meal.
Rich in Vitamins and Antioxidants
Bell peppers, onions, and zucchini are loaded with vitamins like A and C, as well as antioxidants that help protect your body from cellular damage.
Cholesterol-Free
This recipe uses vegetable shortening and is entirely plant-based, making it naturally free of cholesterol and a heart-healthy choice compared to traditional meat-filled tamales.
Frequently asked questions
One serving of three vegetable tamales contains approximately 450-550 calories, depending on the exact size and amount of filling. This recipe is high in carbohydrates from the masa and provides healthy fats and fiber.