Lakeland Health Recipes

Yield: 13 servings

Ingredients

• 1¼ cups chickpea flour
• 1¼ cups masa harina (often referred to as corn flour)
• 1 teaspoon baking powder
• ½ teaspoon kosher salt
• 2½ cups vegetable broth, low or no salt added
• ¼ cup extra virgin olive oil
• ½ cup diced onion
• 1 teaspoon minced garlic
• 15 ounces canned black beans, low or no salt
• 13 frozen banana leaf pieces (thawed) or added, drained and rinsed corn husks (soaked for 2 hours in warm water)

Instructions

1. In a large mixing bowl whisk together chickpea flour, masa harina, baking powder and salt.
2. Add in the vegetable broth and olive oil and stir together until dough forms. Cover with plastic wrap and set aside.
3. Heat a large nonstick sauté pan over medium heat. Add onions and garlic and sauté for 3 to 5 minutes until soft, adding small amounts of water if they start to stick.
4. Add black beans and ¼ cup of water, heat beans and smash beans until smooth. Take off heat and set aside.
5. Prepare a steaming pot or pot with steaming basket with water and bring to a boil.
6. Spread about a ¼ cup of chickpea flour mixture on each banana leaf or corn husks and top with about 1 tablespoon of bean mixture.
7. Wrap the tamales to seal the edges, and place in steamer.
8. Cook for 35 to 40 minutes.

Nutrition Information • Serving size: 1 Tamale

Calories: 146 calories, 5.2 g total fat, 5.3 g protein, 20 g carbohydrates, 4.4 g dietary fiber, 191 mg sodium

Source: GRCC Secchia Institute for Culinary Education