Vegetarian Tamales

Indulge in the authentic flavors of Mexico with these hearty Vegetarian Tamales, a perfect plant-based twist on a beloved classic. Made from a tender masa dough infused with light and fluffy vegetable shortening, these tamales are stuffed with a vibrant filling of sautéed zucchini, red bell pepper, corn, and savory black beans, all seasoned with the warm, smoky spices of cumin and chili powder. Wrapped in soft corn husks and steamed to perfection, each tamale delivers a delightful balance of textures and flavors. Optional Monterey Jack or queso fresco adds a creamy touch, while serving them warm with salsa, guacamole, or sour cream elevates them to a satisfying, crowd-pleasing meal. Ideal for festive gatherings or a weeknight treat, these tamales are both comforting and irresistibly delicious.

Nutriscore Rating: 67/100

Prep Time:60 mins

Cook Time:90 mins

Total Time:150 mins

Servings: 10

Ingredients

• 20 pieces Dried corn husks
• 3 cups Masa harina
• 2.5 cups Vegetable broth
• 1 teaspoon Baking powder
• 1 teaspoon Salt
• 0.75 cup Vegetable shortening or softened unsalted butter
• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 3 Garlic cloves, minced
• 1 medium Zucchini, diced
• 1 medium Red bell pepper, diced
• 1 cup Corn kernels (fresh or frozen)
• 1 teaspoon Ground cumin
• 1 teaspoon Chili powder
• 0.5 teaspoon Salt
• 1 cup Black beans (cooked and drained)
• 0.5 cup Grated Monterey Jack or queso fresco (optional)

Directions

Step 1

1. Soak the dried corn husks in warm water for at least 30 minutes, or until they are soft and pliable. Drain and set aside.

Step 2

2. In a mixing bowl, combine masa harina, baking powder, and salt. Gradually pour in the vegetable broth, mixing until the dough comes together.

Step 3

3. In a separate bowl, whip the vegetable shortening or butter using a hand mixer until light and fluffy, about 2–3 minutes. Add the whipped shortening to the masa dough and mix until smooth. The masa should have a spreadable consistency. If it feels too dry, add a bit more broth, one tablespoon at a time.

Step 4

4. To prepare the filling, heat olive oil in a skillet over medium heat. Add the diced onion and sauté for 3–4 minutes, until softened. Stir in the minced garlic and cook for 1 more minute.

Step 5

5. Add the zucchini, red bell pepper, and corn to the skillet. Season with cumin, chili powder, and salt. Cook for 5–6 minutes, stirring occasionally, until the vegetables are tender.

Step 6

6. Stir in the black beans and cook for 2 more minutes. Remove the filling from the heat and let it cool. If using cheese, mix it in once the vegetables have cooled slightly.

Step 7

7. To assemble the tamales, take one softened corn husk and place it flat on your work surface. Spread about 2 tablespoons of masa dough in the center, leaving a border around the edges. Add a spoonful of vegetable filling on top of the masa.

Step 8

8. Fold the sides of the corn husk together so that the masa encases the filling, then fold the narrow end of the husk up. Tie with a thin strip of corn husk or kitchen twine to secure the tamale.

Step 9

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

Step 10

10. Prepare a large steamer pot. Fill the bottom with water, ensuring it doesn’t touch the steaming insert. Place the tamales upright in the steamer, open-end up. Cover them with a damp kitchen towel and the pot lid.

Step 11

11. Steam the tamales for 60–75 minutes, ensuring the water in the pot is replenished as needed. The tamales are done when the masa pulls away from the husk easily.

Step 12

12. Let the tamales cool for 10 minutes before serving. Serve warm with salsa, guacamole, or sour cream.

Nutrition Facts

Serving size	(2353.5g)

Amount per serving	% Daily Value*
Calories	3454.7

Total Fat 254.6g	0%
Saturated Fat 69.3g	0%
Polyunsaturated Fat 6.1g
Cholesterol 106.8mg	0%
Sodium 7279.2mg	0%
Total Carbohydrate 238.4g	0%
Dietary Fiber 46.3g	0%
Total Sugars 37.0g
Protein 81.0g	0%

Vitamin D 25.6IU	0%
Calcium 1265.9mg	0%
Iron 17.3mg	0%
Potassium 3747.6mg	0%

*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: 64.2%

Protein: 9.1%

Carbs: 26.7%