High Protein Corn Tamale

Packed with plant-based protein and bold flavors, these High Protein Corn Tamales are a nutritious twist on a traditional favorite. Featuring a creamy masa dough made with masa harina, vegetable broth, and olive oil, these tamales are filled with a hearty mix of black beans, chickpeas, and savory spices like cumin, paprika, and garlic powder. A touch of lime juice and fresh cilantro adds a zesty burst of freshness. Steamed to perfection in softened corn husks, these tamales are tender on the outside and packed with satisfying goodness on the inside. Perfect for meal prep or a festive dinner, they’re vegan, gluten-free, and pair beautifully with your favorite salsa or a squeeze of lime. With every serving offering a substantial protein boost, these tamales are as wholesome as they are flavorful.

Nutriscore Rating: 76/100

Prep Time:45 mins

Cook Time:90 mins

Total Time:135 mins

Servings: 8

Ingredients

• 20 pieces dried corn husks
• 2 cups masa harina
• 2 cups vegetable broth
• 0.5 cup olive oil
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 cup cooked black beans
• 1 cup cooked chickpeas
• 0.5 cup chickpea flour
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 medium green bell pepper, diced
• 1 medium onion, diced
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons lime juice

Directions

Step 1

1. Soak the corn husks in warm water for 30 minutes to make them soft and pliable.

Step 2

2. In a large bowl, combine masa harina, baking powder, and salt. Gradually add vegetable broth and olive oil, mixing until a soft dough forms. The dough should be spreadable but not too wet. Set aside.

Step 3

3. In a medium skillet over medium heat, sauté diced onion and green bell pepper until the onion is translucent and the pepper is soft, about 5 minutes.

Step 4

4. Add cooked black beans, chickpeas, cumin, paprika, and garlic powder to the skillet. Stir to combine and cook for another 5 minutes.

Step 5

5. Transfer the bean mixture to a bowl and mash slightly with a fork or potato masher. Add chickpea flour, chopped cilantro, and lime juice, stirring until fully combined. This will be the filling for the tamales.

Step 6

6. To assemble the tamales, take one softened corn husk and spread about 2 tablespoons of masa dough in the center, leaving space on the sides.

Step 7

7. Add about 1 tablespoon of the bean and chickpea filling on top of the masa dough.

Step 8

8. Fold the sides of the corn husk over the filling, then fold the bottom and top ends over. Secure with a strip of corn husk or kitchen twine if needed.

Step 9

9. Repeat the process with the remaining husks, dough, and filling.

Step 10

10. Place the tamales upright in a large steamer pot, packed but not too tightly. Use additional corn husks to cover the tops, then steam over medium heat for about 1.5 hours or until the masa is firm and easily pulls away from the husk.

Step 11

11. Remove tamales from the steamer and let them cool slightly before serving. Enjoy them with your choice of salsa or garnishes.

Nutrition Facts

Serving size	1817.1 grams (1817.1g)

Amount per serving	% Daily Value*
Calories	2337

Total Fat 130.50g	167%
Saturated Fat 19.90g	99%
Polyunsaturated Fat 13.20g
Cholesterol 0mg	0%
Sodium 4693mg	204%
Total Carbohydrate 239.70g	87%
Dietary Fiber 53.80g	192%
Total Sugars 34.10g
Protein 65.60g	131%

Vitamin D 0IU	0%
Calcium 443mg	34%
Iron 22mg	124%
Potassium 3402mg	72%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.0%

Protein: 11.0%

Carbs: 40.0%