Benefits of beans that Oaxacan food takes advantage of

Oaxacan gastronomy is a treasure of flavors and traditions that has been preserved over the centuries. Among their many delights, bean tamales stand out for their simplicity and depth of flavor.

These tamales, wrapped in banana leaves and filled with a black bean mixture, represent the essence of Oaxacan cuisine: traditional, nutritious, and deeply rooted in local culture.

In addition to being delicious, these tamales are an excellent source of magnesium, an essential mineral especially important for people over 40 years of age.

Characteristic of Mexican gastronomy

The bean, a fundamental legume in the Mexican diet, has a history that goes back thousands of years and simply cannot be missing from a Mexican’s table.

The biology of the bean plant is fascinating. It is a herbaceous plant in the Fabaceae family with slender stems, sometimes streaked with purple, and trifoliate leaves.

The plant can reach a height of 50 to 70 cm and its roots develop with a main taproot and many branches.

The bean fruit is a curved pod that opens naturally when ripe, containing seeds of various colors such as red, yellow, brown or black, depending on the variety.

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Essential for the body

Magnesium is a crucial mineral for the human body, especially after the age of 40. It helps maintain nerve and muscle function, supports a healthy immune system, keeps heartbeat stable, and contributes to bone strength.

It also plays a role in regulating blood sugar and protein production, making it a vital component for overall health according to information by the United States National Library of Medicine.

Bean tamales, thanks to their black bean content, are an excellent source of magnesium and other essential nutrients.

How to prepare Oaxacan tamales?

For the dough for the tamales, you will need these ingredients, as indicated by the Secretary of Agriculture and Rural Development of the Government of Mexico on its official website:

500 grams of corn dough

100 grams of lard or vegetable oil

1 cup chicken broth or water

Salt to taste

For the filling:

2 cups cooked and drained black beans

1 small onion, finely chopped

2 cloves garlic, finely chopped

1 pasilla chile, deveined and chopped (optional)

Vegetable oil

Salt and pepper to taste

To wrap:

Banana leaves, passed over the heat to soften them and cut into rectangles

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The preparation of the tamales is as follows:

Prepare the bean filling: In a frying pan, heat a little oil and sauté the onion and garlic until golden. Add the pasilla chili, if using, and cook for a few more minutes. Add the cooked beans and mash them lightly with a wooden spoon. Cook the mixture until it thickens slightly and the flavors integrate. Adjust salt and pepper.

Prepare the dough: In a large bowl, beat the lard until light and fluffy. Add the corn dough and mix well. Little by little, add the chicken broth or water until you obtain a soft but not liquid dough. Season with salt to taste.

Assemble the tamales: Place a portion of dough in the center of each banana leaf. Add a tablespoon of the bean filling to the center of the dough. Fold the sides of the banana leaf towards the center and then fold the ends to form a packet.

Cook the tamales: Place the tamales in a steamer, making sure they are well arranged. Steam for about 1.5 hours, or until the dough comes off the sheet easily.