Indulge in the rich flavors of Chilean cuisine with these delectable humitas. Originating from South America, humitas are traditional corn tamales, a cherished delicacy enjoyed across Chile. Made from freshly ground corn, mixed with aromatic spices, and wrapped in corn husks, these savory treats offer a taste of authentic Chilean culinary heritage. Whether steamed, grilled, or baked, Chilean humitas captivate the palate with their creamy texture and earthy sweetness. Perfect as a snack, appetizer, or main dish, these corn tamales are a must-try for anyone craving a genuine taste of Chilean comfort food.

Here's a traditional recipe for Chilean Humitas filled with seasoned meat or cheese:

Ingredients:

  • 6 ears of fresh corn, husked and kernels removed (about 4 cups)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, finely chopped
  • 1/4 cup vegetable oil
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • 1/2 cup milk
  • 1/4 cup cornmeal
  • 1/4 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 cup grated cheese (such as queso fresco or mozzarella) OR cooked and seasoned ground meat (optional)
  • Corn husks for wrapping

Instructions:

Prepare the Corn Mixture:

1- In a blender or food processor, puree half of the corn kernels until smooth.

2- Transfer the pureed corn to a large mixing bowl.

3- Add the remaining corn kernels to the bowl.

Sauté the Vegetables:

1- In a skillet, heat the vegetable oil over medium heat.

2- Add the chopped onion, minced garlic, and red bell pepper to the skillet.

3- Sauté until the vegetables are softened, about 5-7 minutes.

4- Season with paprika, ground cumin, salt, and pepper. Stir well.

Combine Corn Mixture and Sautéed Vegetables:

1- Add the sautéed vegetables to the bowl with the corn mixture.

2- Mix well to combine.

Prepare the Batter:

1- In a small bowl, whisk together the milk, cornmeal, all-purpose flour, and baking powder until smooth.

2- Add the batter to the corn mixture and stir until everything is evenly combined.

Assemble the Humitas:

1- Soak the corn husks in warm water for about 30 minutes to soften them.

2- Take a corn husk and place about 1/4 cup of the corn mixture onto the center.

3- If desired, add a spoonful of grated cheese or seasoned ground meat on top of the corn mixture.

4- Fold the sides of the corn husk over the filling to enclose it, then fold up the bottom to form a packet. Secure with kitchen twine if needed.

Steam the Humitas:

1- Arrange the filled corn husk packets in a steamer basket.

2- Steam the humitas over boiling water for about 30-40 minutes, or until the filling is cooked through and the humitas are firm.

Serve:

1- Once cooked, carefully unwrap the corn husks and serve the humitas warm.

2- Enjoy these delicious Chilean humitas as a snack, appetizer, or side dish.

These Chilean humitas are a true delight, with their flavorful corn filling and optional addition of cheese or seasoned meat, making them a versatile and satisfying dish for any occasion.

Nutritional Values:

Here are approximate nutritional values for the main ingredients used in the Chilean Humitas recipe:

Corn (1 cup, approximately 155g):

  • Calories: 177
  • Protein: 4.7g
  • Fat: 1.9g
  • Carbohydrates: 41g
  • Fiber: 4.6g
  • Sugars: 6.3g

benefits:Rich in antioxidants, fiber, and vitamins like B vitamins and vitamin C. Supports digestion, boosts energy, and promotes healthy skin and vision.

Onion (1 medium onion, approximately 110g):

  • Calories: 44
  • Protein: 1.2g
  • Fat: 0.1g
  • Carbohydrates: 10.4g
  • Fiber: 1.9g
  • Sugars: 4.7g

benefits: Contains antioxidants and compounds that may help reduce inflammation and improve heart health. Also provides vitamins C and B6, as well as fiber, which support immune function and digestive health.

Garlic (2 cloves):

  • Calories: 8
  • Protein: 0.4g
  • Fat: 0.1g
  • Carbohydrates: 1.8g
  • Fiber: 0.1g
  • Sugars: 0.2g

benefits: Known for its antibacterial and antiviral properties. May help lower blood pressure, improve cholesterol levels, and boost immune function. Also contains antioxidants that support overall health.

Red Bell Pepper (1 medium pepper, approximately 119g):

  • Calories: 37
  • Protein: 1.3g
  • Fat: 0.4g
  • Carbohydrates: 7.1g
  • Fiber: 2.5g
  • Sugars: 4.2g

benefits: Excellent source of vitamin C, which supports immune function and skin health. Also provides vitamin A, vitamin B6, and antioxidants that help reduce inflammation and promote heart health.

Vegetable Oil (1/4 cup, approximately 60ml):

  • Calories: 488
  • Fat: 54g
  • No significant protein, carbohydrates, or fiber

benefits: Provides healthy fats that support brain function, hormone production, and cell structure. Contains vitamin E, an antioxidant that helps protect cells from damage.

Milk (1/2 cup, approximately 120ml, whole milk):

  • Calories: 74
  • Protein: 3.2g
  • Fat: 4.0g
  • Carbohydrates: 6.0g
  • Sugars: 6.0g

benefits: Good source of calcium and vitamin D, which are essential for bone health. Also provides protein for muscle growth and repair, and carbohydrates for energy.

Grated Cheese (1/2 cup, approximately 50g, queso fresco):

  • Calories: 148
  • Protein: 9.6g
  • Fat: 11.9g
  • Carbohydrates: 1.9g
  • No significant fiber or sugars

benefits: Rich in protein and calcium, which support bone health and muscle function. Also provides vitamins A and B12, as well as healthy fats that support brain and heart health.

Cornmeal (1/4 cup, approximately 40g):

  • Calories: 146
  • Protein: 3.4g
  • Fat: 1.3g
  • Carbohydrates: 30.6g
  • Fiber: 2.3g
  • Sugars: 0.6g

benefits: Contains fiber, which aids digestion and helps regulate blood sugar levels. Also provides carbohydrates for energy and small amounts of protein.

All-Purpose Flour (1/4 cup, approximately 30g):

  • Calories: 110
  • Protein: 3.6g
  • Fat: 0.4g
  • Carbohydrates: 23g
  • Fiber: 0.8g
  • Sugars: 0.4g

benefits: Contains carbohydrates, which provide energy. Also provides small amounts of protein and B vitamins, which support metabolism and energy production.

Baking Powder (1 teaspoon):

  • Calories: 2
  • No significant protein, fat, carbohydrates, fiber, or sugars

benefits: Used as a leavening agent in baking to help dough or batter rise. Contains sodium bicarbonate and an acid (such as cream of tartar), which react to produce carbon dioxide gas, causing the mixture to expand and become light and fluffy.

Please note that these values are approximate and can vary based on factors such as brand, specific variety of ingredients, and cooking methods. Additionally, the nutritional values for the seasoned meat option are not provided here as they can vary greatly depending on the type of meat and seasoning used.

kirolos

i'm just try to cook new things.

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