Tamale Bites
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5 from 3 votes

Tamale Bites

Spicy bean filling wrapped in cornbread. Yum!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Appetizer, Main Course, Snack
Cuisine: Southwestern, Vegan
Keyword: healthy tamale
Servings: 12
Calories: 138kcal
Author: Susan Voisin


Bean Filling:

  • 1 15-ounce can black beans
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 1 clove garlic
  • 1 tablespoon tomato paste
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • red and black pepper to taste
  • salt to taste


  • 1 1/2 cups soymilk or other non-dairy milk
  • 1 1/2 tablespoons cider vinegar
  • 2 tablespoons agave nectar or other liquid sweetener
  • 1 cup cornmeal
  • 1 cup unbleached all-purpose flour whole wheat pastry flour, or gluten-free flour
  • 3/4 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 2 tablespoons ground flax seeds



  • Mash half of the beans well. In a non-stick skillet, sauté the onion until it’s translucent; add the garlic and bell pepper and cook for another two minutes.
  • Add all remaining ingredients, including the beans. Stir and cook until hot throughout and set aside.

Cornbread (recipe adapted from Food for Life, by Neal Barnard, M.D):

  • Mix the soymilk, cider vinegar, and agave nectar together and set aside.
  • Oil your pans and preheat the oven to 375 F.
  • PanMix all the dry ingredients together. Add the soymilk mixture, and mix only until blended.
  • Pour a thin layer of batter into each cup. Carefully spoon a strip of filling over the batter . (See photo.) Cover the filling with more batter. Try not to over-fill the molds.
    Tamale Bites in Process
  • Bake for about 15 minutes or until a toothpick inserted in the center comes out without batter stuck to it. (It may have beans on it, though.) Allow to cool in the pan.


Serving: 1tamale bite | Calories: 138kcal | Carbohydrates: 26g | Protein: 6g | Fat: 2g | Saturated Fat: 0g | Sodium: 310mg | Fiber: 5g | Sugar: 3g