Humita en Chala is a cherished traditional dish from Argentina, made by wrapping fresh corn in husks and steaming it to perfection. This recipe, deeply rooted in the Andean indigenous heritage, blends sweet and savory flavors with a creamy texture that is both comforting and satisfying. Rich in vitamins like B1, B3, and folate, corn provides essential nutrition, while the dish’s low fat content makes it a nourishing option. However, overindulgence can lead to excessive carbohydrate intake. Popular during winter, Humita en Chala is often enjoyed as a main meal or alongside grilled meats like asado. Its cultural significance and delightful taste embody the essence of Argentine cuisine.

ingredients:

1- 12-16 fresh corn ears

2- 1 onion, finely chopped

3- 1 red bell pepper, finely chopped

4- 2 tablespoons olive oil

5- 1 tablespoon paprika

6- 1 tablespoon cumin

7- 1 teaspoon salt

8- 1/2 teaspoon black pepper

9- 1/2 cup milk

10- 1/2 cup grated Parmesan cheese

Step-by-step method:

1- Peel the corn husks and reserve the larger ones for wrapping the humita.

2- Cut the corn kernels off the cobs using a sharp knife.

3- In a large skillet, sauté the chopped onion and red bell pepper in the olive oil until soft and translucent.

4- Add the corn kernels to the skillet and cook for 10-15 minutes, stirring occasionally.

5- Stir in the paprika, cumin, salt, and black pepper.

6- Add the milk to the skillet and cook for an additional 5-10 minutes, or until the mixture thickens.

7- Remove the skillet from the heat and stir in the grated Parmesan cheese.

8- To assemble the humita, take a corn husk and spread a layer of the corn mixture over it, leaving a margin on the sides.

9- Fold the husk in half and then fold up the bottom, tucking it in to create a pocket.

10- Secure the humita by tying a strip of corn husk around it.

11- Place the wrapped humitas in a large pot of boiling water and cook for about 45 minutes.

12- Remove the humitas from the pot and let them cool for a few minutes before serving.

Notes:

1- Humita can be made with other vegetables, such as zucchini, squash, or spinach.

2- Some recipes call for adding a small amount of sugar to balance the flavors.

3- Humitas can also be cooked on a grill or in a steam basket.

4- Vegetarian Alternative: Adjust the recipe by omitting Parmesan cheese and substituting dairy milk with plant-based options like almond or coconut milk for a vegan-friendly dish.

FAQ

What is the origin of the name "Humita en Chala"?

- The name reflects the preparation method: "Humita" refers to the corn mixture, and "Chala" refers to the corn husks used to wrap it.

Can the dish be prepared without corn husks?

- Yes, you can use parchment paper or aluminum foil as substitutes. These alternatives maintain the structure and allow for effective steaming or boiling.

What are the best ways to serve Humita en Chala?

- It can be enjoyed as a main course, paired with a fresh salad or grilled meats like asado, or served as a side dish for hearty meals.

Is the dish suitable for vegetarians?

- Absolutely. To make it vegan, replace dairy ingredients like Parmesan cheese and milk with plant-based alternatives.

What are some ingredient substitutes if certain items are unavailable?

- Replace Parmesan cheese with any other strong-flavored hard cheese, such as Pecorino Romano.

- Substitute milk with plant-based options like almond or soy milk.

- Use dried spices in place of fresh ones if needed, adjusting quantities to taste.

Health benefits

- Digestive Health: The high fiber content of corn and bell peppers aids digestion and promotes gut health.

- Eye Health: Corn contains lutein and zeaxanthin, antioxidants that help maintain healthy vision. Red bell peppers provide vitamin A, further supporting eye health.

- Heart Health: Olive oil and cumin contribute healthy fats and anti-inflammatory properties that may improve cardiovascular health.

Nutrition Facts (per serving):

- Calories: 190

- Fat: 8g

- Protein: 6g

- Carbohydrates: 27g

- Fiber: 3g

- Sugar: 5g

- Sodium: 400mg

Here are the approximate nutrition facts for the ingredients you listed, assuming the recipe serves four people:

12-16 fresh corn ears:

- Calories: 720-960

- Carbohydrates: 144-192 grams

- Protein: 24-32 grams

- Fat: 8-12 grams

- Fiber: 16-24 grams

benefits: Corn is a good source of fiber, vitamins (such as B vitamins and vitamin C), and minerals (such as magnesium and potassium). It also contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

1 onion, finely chopped:

- Calories: 44

- Carbohydrates: 10 grams

- Protein: 1 gram

- Fat: 0 grams

- Fiber: 2 grams

benefits: Onions are rich in antioxidants and compounds that may help reduce inflammation, improve heart health, and enhance immune function. They also contain prebiotic fibers that support gut health.

1 red bell pepper, finely chopped:

- Calories: 37

- Carbohydrates: 9 grams

- Protein: 1 gram

- Fat: 0 grams

- Fiber: 3 grams

benefits: Red bell peppers are high in vitamin C, which is important for immune function and skin health. They also contain vitamin A, which is beneficial for eye health, and antioxidants that may help reduce inflammation.

2 tablespoons olive oil:

- Calories: 240

- Fat: 28 grams

benefits: Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants. It may help reduce inflammation, improve heart health, and protect against chronic diseases.

1 tablespoon paprika:

- Calories: 20

- Carbohydrates: 4 grams

- Protein: 1 gram

- Fat: 1 gram

- Fiber: 2 grams

benefits: Paprika contains antioxidants like vitamin C and carotenoids, which may help reduce inflammation and improve heart health. It also adds flavor without adding extra calories.

1 tablespoon cumin:

- Calories: 22

- Carbohydrates: 3 grams

- Protein: 1 gram

- Fat: 1 gram

- Fiber: 1 gram

benefits: Cumin is rich in antioxidants and may have anti-inflammatory properties. It is also believed to aid digestion and improve blood sugar control.

1 teaspoon salt:

- Calories: 0

- Sodium: 2,300 milligrams

1/2 teaspoon black pepper:

- Calories: 3

- Carbohydrates: 1 gram

- Protein: 0 grams

- Fat: 0 grams

- Fiber: 0 grams

1/2 cup milk:

- Calories: 61

- Carbohydrates: 5 grams

- Protein: 3 grams

- Fat: 3 grams

- Fiber: 0 grams

benefits: Milk is a good source of calcium and vitamin D, which are important for bone health. It also contains protein and other nutrients that are beneficial for overall health.

1/2 cup grated Parmesan cheese:

- Calories: 216

- Carbohydrates: 4 grams

- Protein: 18 grams

- Fat: 14 grams

- Fiber: 0 grams

benefits: Parmesan cheese is a good source of protein and calcium. It also contains probiotics that may support gut health. However, it is high in saturated fat and sodium, so it should be consumed in moderation.

Please note that these values are approximate and can vary depending on the specific ingredients and brands used. It's always a good idea to check the nutrition labels of the specific products you're using for more accurate information.

Humita en chala is a delicious and nutritious dish that is easy to make and perfect for sharing with family and friends. Its high fiber content and low fat make it a healthy choice, and its unique flavor and texture make it a true taste of Argentina.