Almost A Meal Black Bean Tamale Muffins

These hearty muffins are perfect for brunch, an on-the-go lunch, or hearty snack.

GLUTEN FREE OPTION SOY FREE OPTION OIL FREE OPTION

TOTAL PREP TIME: 15 minutes

TOTAL COOKING TIME: 20 to 30 minutes

YIELD: 12 muffins

INGREDIENTS:

FOR THE DRY INGREDIENTS:

• 1 cup (120 g) whole wheat pastry flour (use gluten-free)
• 1 cup (140 g) cornmeal
• 2 tablespoons (28 g) Ener-G or (14 g) ground flaxseed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt

FOR THE WET INGREDIENTS:

• 1 1/2 cups (355 ml) unsweetened nondairy milk (use soy-free)
• 1/2 cup (130 g) salsa, store-bought or homemade (page 21)
• 1/4 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 1/2 cup (58 g) nondairy cheese (use Daiya Pepper Jack or other soy-free vegan cheese or omit)
• 1 1/2 cups (258 g) cooked black beans or 1 can (15 ounces, or 425 g), rinsed and drained

INSTRUCTIONS:

1. Preheat the oven to 350°F (180°C, or gas mark 4). Oil your muffin pan or line with paper liners.
2. In a large bowl, combine the dry ingredients: 1 cup (120 g) whole wheat pastry flour, 1 cup (140 g) cornmeal, 2 tablespoons (28 g) Ener-G or 14 g ground flaxseed, 1 teaspoon baking powder, 1/2 teaspoon baking soda, and 1/4 teaspoon salt. Set aside.
3. In a food processor, add the wet ingredients: 1 1/2 cups (355 ml) unsweetened nondairy milk, 1/2 cup (130 g) salsa, 1/4 teaspoon ground cumin, and 1/4 teaspoon chili powder. If using nondairy cheese, add 1/2 cup (58 g) as well. Process until well blended.
4. Add the wet mixture and the cooked black beans (1 1/2 cups or 258 g) to the dry ingredients. Mix with a wooden spoon until everything is well incorporated.
5. Fill the muffin tins with the mixture, dividing it evenly among the cups.
6. Place the muffin pan in the preheated oven and bake for 20 to 30 minutes, or until a toothpick inserted into the center comes out clean.
7. Once baked, remove the muffins from the oven and allow them to cool slightly before serving.

NUTRITIONAL INFORMATION WITHOUT NONDAIRY CHEESE:

PER MUFFIN:

• 136.7 calories; 0.9 g total fat; 0.5 g saturated fat; 4.6 g protein; 26.3 g carbohydrate; 3.7 g dietary fiber; 0 mg cholesterol.

FANCY BEAN SUBSTITUTES:

• Ayocote Negro, Black Valentine Beans, Sangre de Toro

SERVING SUGGESTIONS & VARIATIONS:

• You can vary the flavor by trying different salsas or even adding sautéed seasonal veggies. The base flavor of the cornmeal will still shine through all your additions.