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Black Bean Tamales [Vegan, Gluten-Free]

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A corn-reduced version of a fun to make Mexican dish! Corn, black beans, tomatoes and fiery spices, all cooked in a little corn husk pocket. Voila! A super simple meal. Plus, the tamale filling makes an uber-fueling breakfast (over kale) if you have any leftover. I’ve taken to baking it in muffin tins for 20 minutes at 350F to firm up: it makes little beany-corn bites that are awesome to pre-fuel your day.

Black Bean Tamales [Vegan, Gluten-Free]



Cook Time



  • 1 15-ounce can black beans (about 1 1/2 cups), divided
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tomato, diced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Kernels from 3 ears of fresh corn, divided (keep husks for cooking)
  • Handful of fresh chopped cilantro


  1.  Steam corn for 3-4 minutes until tender.
  2.  Sautee together onion and garlic, adding tomato and spices once garlic and onion are fragrant (about 2 minutes). Cook together for 5 minutes.
  3.  Transfer all except 1 cup of corn and 1/2 cup beans into the blender and process until smooth. Empty into a mixing bowl.
  4.  Add whole corn and beans into mixture and stir to combine.
  5.  Lay out inner (clean) corn husks in X’s on the counter, then drop a scoop of your mixture into the center of each X.
  6.  Fold the edges over, working in a circle, then flip over once the last side is folded down. Pinch or press slightly to seal.
  7.  Move tamales to a steamer basket or metal steamer in a pot. Steam for 3-5 minutes until heated through.
  8.  Remove and serve.

Nutrional Information

Total Calories: 846 | Total Carbs: 173 g | Total Fat: 12 g | Total Protein: 41 g | Total Sodium: 1708 g | Total Sugar: 28 g

Per Serving: Calories: 423 | Carbs: 87 g | Fat: 6 g | Protein: 21 g | Sodium: 854 mg | Sugar: 14 g





Healthy plant-based recipes to nourish your body and soul. Amy Height is the founder of From the Ground Up Wellness, a holistic nutrition practice where she helps clients nourish the body they have to uncover the body they want. She is a recipe-developing fanatic, yogi and triathlete, balancing her desire to lift heavy things with a passion for getting messy in the kitchen. For recipes and more ideas on living your most vibrant life, please visit fromthegroundupwellness.com.



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