Vegan tamales are a delicious, plant-based twist on the classic Mexican dish. Tamales are traditionally made by wrapping a savory filling in masa (corn dough) and steaming them inside a corn husk. In the vegan version, instead of meat or cheese, the tamales are filled with a variety of plant-based ingredients like vegetables, beans, or even vegan cheese. They’re a great option for anyone following a vegan diet, or simply for those looking to try a different, flavorful twist on a traditional recipe. These tamales are packed with flavor, customizable, and perfect for any occasion.
Quick Facts
| Course | Main Dish |
|---|---|
| Cuisine | Mexican |
| Difficulty | Medium |
| Servings | 12 tamales |
| Prep Time | 30 minutes |
| Cooking Time | 1 hour 30 minutes |
| Calories | 150 per tamale |
Equipment Needed
To make these vegan tamales, you will need a few essential tools. Here’s what you’ll need:
- Large Mixing Bowl – for preparing the masa dough.
- Steamer – to cook the tamales.
- Corn Husks – to wrap the tamales and steam them.
- Spoon or Ice Cream Scoop – for portioning the masa and filling.
- Large Pot – for steaming the tamales.
- Tongs – to handle the hot tamales once they’re done cooking.
Make sure to soak the corn husks in warm water for about 30 minutes before you start. This helps make them more pliable and easier to work with.
Ingredients
Here’s a list of the ingredients you’ll need for the tamales:
- 2 cups masa harina (corn flour for tamales)
- 1 1/2 cups vegetable broth (or water)
- 1/2 cup olive oil (or vegetable oil)
- 1 tsp baking powder
- 1/2 tsp salt
- 1 cup cooked black beans (or any beans of your choice)
- 1 cup sautéed vegetables (like peppers, onions, and zucchini)
- 1 cup corn kernels (fresh or frozen)
- 1/2 cup salsa verde (for extra flavor)
- Corn husks (for wrapping the tamales)
Instructions
Step 1: Prepare the Masa Dough
In a large mixing bowl, combine the masa harina, baking powder, and salt. Slowly add in the vegetable broth, stirring as you go until the dough comes together. Add the olive oil and mix until smooth. The masa should be soft and pliable. If it’s too dry, add a little more broth. Cover with a damp cloth and let it rest.
Step 2: Prepare the Filling
In a pan, sauté your choice of vegetables (onions, peppers, and zucchini work well) in a bit of olive oil until softened. Stir in the cooked black beans and corn kernels, and season with a pinch of salt and pepper. For added flavor, mix in some salsa verde. Let the filling cool slightly.
Step 3: Assemble the Tamales
Lay out a soaked corn husk. Take a small ball of masa and flatten it into a rectangle on the husk. Place a spoonful of the vegetable and bean filling in the center of the masa. Fold the sides of the corn husk over the filling and then fold the bottom up. Repeat this with the remaining masa and filling.
Step 4: Steam the Tamales
Place the tamales upright in a steamer, ensuring they’re standing up. Cover with a damp cloth and steam for about 1 to 1.5 hours. Check periodically to ensure there’s enough water in the bottom of the steamer. The tamales are done when the masa easily pulls away from the husk.
Step 5: Serve and Enjoy
Once your tamales are steamed to perfection, remove them from the steamer and let them cool slightly. Serve with salsa, guacamole, or a side of beans for a full meal.
Nutrition Facts
| Serving Size | 1 Tamale |
|---|---|
| Calories | 150 |
| Total Fat | 6g |
| Sodium | 200mg |
| Total Carbs | 22g |
| Fiber | 3g |
| Protein | 4g |
| Vitamin A | 6% |
| Vitamin C | 10% |
| Calcium | 2% |
| Iron | 8% |
Cooking Tips and Tricks
- Soak your corn husks: This is essential to make them pliable and easy to fold. Soak them in warm water for at least 30 minutes before using.
- Rest the masa dough: Letting the dough rest for 15-20 minutes makes it easier to work with.
- Don’t overfill: Be careful not to overstuff your tamales, as it can make folding and steaming more difficult. A small amount of filling goes a long way!
- Steaming: Make sure to keep the tamales upright in the steamer so they cook evenly. Use a damp cloth to cover them to ensure they don’t dry out while steaming.
- Vegan filling variations: You can change the filling based on your preferences—try adding mushrooms, spinach, or even jackfruit for a meaty texture.
Conclusion
Vegan tamales are a perfect dish to bring to any gathering, offering a flavorful and satisfying meal without any animal products. Whether you’re a seasoned cook or trying tamales for the first time, this recipe is easy to follow and customizable to your taste. From the savory masa dough to the flavorful vegetable and bean filling, each bite is packed with authentic Mexican flavors. So gather your ingredients, prepare your steamer, and enjoy these vegan tamales that will impress all your guests!
