Oil Free Vegan Tamales

Ingredients

• 1 packdried corn husks
• 1 batchNew Mexican red chile sauce
• 1 largesweet potato, peeled and cubed
• 1 can (425 g)black beans
• 1 can (198 g)whole green chiles
• ½ smallonion, diced
• ¼ tspcumin
• ⅛ tspsalt
• 420 g (3½ cups)masa tamal corn flour
• 720 ml (3 cups)low-sodium vegetable broth
• 1 can (425 g)whole kernel corn
• 1½ tspbaking powder
• 1 tspMexican oregano
• 1 tspsalt
• ½ tspgarlic powder

Instructions

1. 1

   Prepare the sauce

   Make the New Mexican red chile sauce according to its recipe and set it aside.

2. 2

   Soak the husks

   Submerge 25–30 corn husks in cold water for at least 1 hour, weighing them down with a plate so they stay immersed.

3. 3

   Cook the potato

   Peel and cube the sweet potato, then boil it for about 10–15 minutes, until a fork passes through easily.

4. 4

   Soften the vegetables

   Dice the onion and put it in a sauté pan. Cut the green chiles into strips, add them to the pan and simmer until softened.

5. 5

   Season the beans

   Drain and rinse the black beans, then add them to the onion mixture. Season with the cumin and a pinch of salt.

6. 6

   Mix the filling

   Drain the tender potato and add it to the beans. Stir in ½–¾ cup of red chile sauce, then lightly mash the mixture with a potato masher and set aside.

7. 7

   Purée the corn

   Drain the canned corn and blend it on high until smooth. Add 1–2 tablespoons of water if needed to get it blending.

8. 8

   Season the corn

   Put the corn purée in a mixing bowl and whip for 1–2 minutes. Gradually mix in the baking powder, salt, oregano, garlic powder and 2–3 tablespoons of red chile sauce.

9. 9

   Build the masa

   Slowly mix in 1 cup of masa, then add 1 cup of broth to thin it. Mix in another cup of masa and another cup of broth, then repeat once more.

10. 10

    Adjust the texture

    The masa should resemble peanut butter or thick pancake batter. Use the remaining ½ cup of masa flour to reach that consistency.

11. 11

    Prepare the steamer

    Add water to the bottom of a steamer or Instant Pot, up to the wire rack of the trivet. If needed, cover the rack with corn husks so the tamales cannot fall through.

12. 12

    Make husk ties

    Tear 3–4 smaller corn husks into long strips to use as ties.

13. 13

    Lay out a husk

    Place a large corn husk in front of you, smooth side up, with its tapered end pointing towards you. Pat it dry.

14. 14

    Spread the masa

    Spread 2–3 tablespoons of masa in the centre of the husk, leaving the edges clear and the bottom 2–3 inches uncovered. Aim for a square about 3–4 inches wide and roughly ¼ inch thick.

15. 15

    Fill and fold

    Lay 1–2 teaspoons of filling down the middle of the masa. Gently roll the sides until the masa seals around the filling, wrap the husk around it, then fold up the bottom. Tie it with a strip of husk, leaving the top open.

16. 16

    Fill the steamer

    Stand each assembled tamale vertically in the steamer pot and repeat until the pot is full.

17. 17

    Steam the tamales

    Cover and steam for 45 minutes, or until the masa is cooked through. For an Instant Pot, set the lid to Sealing and use the Steam function. If the tamales extend above the rim, trim the empty tops of the husks.

What are tamales?

Tamales are a Mexican dish made by wrapping a masa-based mixture and filling in corn husks, then steaming the parcels. Their many regional and family variations make them a familiar choice for celebrations and shared meals.

This version uses sweet potato, black beans and green chiles for the filling, with corn purée mixed into the masa. Red chile sauce seasons both, bringing the components together without added oil.

Nutrition and macros by portion

The nutrition label shows one serving as written: 120 calories, 4g protein, 25g carbs, 1g fat.

The masa and sweet potato supply most of the carbohydrates, while the black beans contribute protein and additional carbohydrate. The corn and chile sauce also add to the total, and the low-oil preparation keeps added fat limited; serve with a crisp salad or vegetables for a more varied plate.

Getting the husks ready

Soaking the husks for at least an hour makes them more flexible and easier to fold without splitting. Keep them submerged under a plate, then pat each one dry before spreading on the masa.

Choose larger husks for wrapping and reserve smaller ones for ties. If a husk tears, overlap it with another rather than trying to stretch it.

A soft, savoury filling

Sweet potato: boil the cubes until fork-tender so they mash easily into the beans. Drain them well before adding them to the pan.

Beans and chiles: simmer the onion and green chiles until softened, then add the rinsed beans and seasoning. The red chile sauce adds moisture and flavour, so mix it in before lightly mashing the filling.

Getting the masa consistency right

Corn purée: blend the drained corn until smooth; a little water can help the blender get started. Whipping it briefly before adding the dry ingredients helps distribute the seasonings.

Broth and flour: add these in stages, alternating masa with broth as directed. Aim for a thick, spreadable mixture, then use the reserved flour gradually if it seems too loose.

Folding without leaks

Leave the edges of the husk and the bottom 2–3 inches clear of masa so they can fold over the filling. Keep the masa layer even and not too thick, which makes the tamales easier to roll and steam through.

Use just 1–2 teaspoons of filling and leave the top open. Stand the parcels upright in the steamer, with the folded ends down, so they hold their shape.

Steaming and checking doneness

Steam the tamales for 45 minutes, checking that the pot has water beneath the rack without letting the parcels sit in it. Keep the lid on during cooking to hold in the steam.

The recipe's cue is that the masa is cooked through. If it still seems uncooked, continue steaming and check again rather than serving it as soon as the timer ends.

Serving ideas

Serve the tamales warm with extra red chile sauce for spooning over the top. A crisp green salad or simply dressed vegetables can add freshness alongside the soft masa and filling.

Because the recipe makes 20 tamales, they also work well as part of a shared meal. Put the sauce on the table so everyone can add the amount they like.

Recipe notes & tips

• Soak more husks than the 20 tamales require so you can choose the largest, most flexible ones for wrapping.
• Drain the corn and beans thoroughly to avoid adding unnecessary liquid to the masa and filling.
• Add the reserved masa flour a little at a time so you can stop once the mixture is thick and spreadable.
• Keep the masa clear of the husk edges and the bottom 2–3 inches to make folding easier.
• Arrange the tamales upright with their folded ends down so they stay closed while steaming.
• Follow the Instant Pot's sealing instructions when using its Steam function.

Variations

• Extra chile: add more red chile sauce to the filling for a stronger chile flavour.
• More green chile: increase the green chiles in the filling if you want their flavour to stand out.
• Smaller parcels: use less masa and filling per husk, keeping the masa layer even.
• Milder filling: use less red chile sauce in the filling and serve extra at the table.
• Bean-forward filling: mash the beans more thoroughly with the sweet potato for a more cohesive centre.

Common mistakes to avoid

• Dry husks: soak them for at least 1 hour and keep them submerged so they fold without cracking.
• Wet filling: drain the potato and beans well before combining them with the sauce.
• Runny masa: add the remaining flour gradually until the mixture is thick and spreadable.
• Overfilling: use only 1–2 teaspoons of filling so the masa can seal around it.
• Masa on the edges: leave the husk edges and bottom 2–3 inches clear to make a secure fold.
• Skipping the doneness check: steam until the masa is cooked through, not just until the timer sounds.

How to store

Cool leftover tamales, then refrigerate them in a covered container for up to 3–4 days. Reheat by steaming until hot throughout, or microwave them covered with a little moisture to help keep the masa from drying out.

Frequently asked questions