Tamale Soup with Tamale Dumplings

• 분량: 6 servings
• 활동 시간: 15 minutes
• 총 시간: 45 minutes

재료

2 tablespoons olive oil

1 medium onion, diced

3 garlic cloves, minced

1 red bell pepper, diced

1 green bell pepper, diced

1 can (15 oz) diced tomatoes, with juices

1 can (15 oz) black beans, drained and rinsed

1 cup frozen corn

4 cups chicken broth (or vegetable broth for vegetarian)

1 teaspoon chili powder

1 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon oregano

Salt and pepper to taste

1 cup masa harina

1/2 teaspoon baking powder

1/4 teaspoon salt

1/3 cup chicken or vegetable broth

2 tablespoons melted butter (or oil for dairy-free)

Optional: 1/4 cup shredded cheese (cheddar or Monterey Jack)

Fresh cilantro

Diced avocado

Crumbled queso fresco

Lime wedges

방향

Sauté the Vegetables

Heat olive oil in a large pot over medium heat. Add diced onion, garlic, and bell peppers. Sauté for 4-5 minutes until the vegetables are softened and aromatic.

Build the Base

Add the diced tomatoes (with their juices), black beans, corn, chicken broth, chili powder, cumin, smoked paprika, oregano, salt, and pepper to the pot. Stir to combine and bring to a gentle simmer. Let the soup cook for 15 minutes to meld the flavors.

Make the Dumpling Dough

While the soup simmers, prepare the tamale dumplings. In a medium bowl, whisk together masa harina, baking powder, and salt. Add the broth and melted butter, mixing until a soft dough forms. If desired, fold in shredded cheese for extra flavor.

Shape the Dumplings

Using your hands, roll the dough into small, bite-sized balls (about 1 inch in diameter). Set them aside on a plate.

노트

For a vegetarian version, use vegetable broth instead of chicken broth.

Add extra toppings like sour cream, hot sauce, or a sprinkle of chili flakes for more flavor.

The tamale dumplings are meant to float in the soup while cooking, absorbing the broth’s flavors

영양 정보

• 1회 제공량: 1 bowl
• 칼로리: 350 kcal
• 지방 전체: 14g
• 포화 지방: 5g
• 불포화 지방: 7g
• 트랜스 지방: 0g
• 콜레스테롤: 15mg
• 나트륨: 750mg
• 탄수화물 전체: 45g
• 식이섬유: 8g
• 총 당류: 8g
• 단백질: 12g