Description
This recipe offers a wonderfully balanced nutritional profile, packed with lean protein, fiber-rich beans, and essential vitamins from the vegetables. It’s a hearty and complete meal in one bowl, providing sustained energy without feeling overly heavy. The use of lean chicken and plenty of beans makes it a powerhouse of nutrients to fuel your day. While this recipe has a few components, the process is straightforward and much of the time is hands-off simmering. It’s an ideal recipe for a lazy Sunday afternoon, allowing the flavors to develop slowly while you relax. The active preparation is surprisingly quick, making it manageable even for a special weeknight meal.
Ingredients
For the Tamale Soup:
Olive oil or avocado oil: 2 tablespoons
Large yellow onion: 1, finely chopped
Red bell pepper: 1, seeded and chopped
Green bell pepper: 1, seeded and chopped
Garlic: 4 cloves, minced
Jalapeño: 1, seeded and minced (optional, for extra heat)
Boneless, skinless chicken breasts or thighs: 2 pounds
Low-sodium chicken broth: 8 cups
Diced tomatoes: 2 (15-ounce) cans, undrained
Black beans: 1 (15-ounce) can, rinsed and drained
Pinto beans: 1 (15-ounce) can, rinsed and drained
Sweet corn: 1 (15-ounce) can, drained
Diced green chiles: 1 (4-ounce) can, undrained
Chili powder: 3 tablespoons
Ground cumin: 2 teaspoons
Smoked paprika: 1 teaspoon
Dried oregano: 1 teaspoon
Salt and freshly ground black pepper to taste
For the Tamale Dumplings:
Masa harina (corn flour for tamales): 1 ½ cups
Baking powder: 1 teaspoon
Salt: ½ teaspoon
Ground cumin: ½ teaspoon
Vegetable shortening or melted unsalted butter: ⅓ cup
Warm chicken broth or water: 1 cup
For Garnish (Optional):
Fresh cilantro, chopped
Sour cream or Mexican crema
Shredded Monterey Jack or cheddar cheese
Sliced avocado
Lime wedges
Crushed tortilla chips
Instructions
1. Sauté the Aromatics: Place a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the olive oil. Once the oil is shimmering, add the chopped yellow onion, red bell pepper, and green bell pepper. Sauté, stirring occasionally, for about 6-8 minutes, or until the vegetables have softened and the onion is translucent. Add the minced garlic and optional jalapeño, and cook for another minute until fragrant.
2. Sear and Simmer the Chicken: Season the chicken breasts or thighs generously with salt and pepper. Push the vegetables to the sides of the pot and place the chicken in the center. Sear for 2-3 minutes per side, just until lightly golden. It does not need to be cooked through.
3. Build the Soup Base: Pour in the 8 cups of chicken broth, using a wooden spoon to scrape up any browned bits from the bottom of the pot. Add the undrained diced tomatoes, rinsed black beans, rinsed pinto beans, drained corn, and undrained green chiles. Stir in the spices: chili powder, ground cumin, smoked paprika, and dried oregano. Stir everything together until well combined.
4. Cook the Soup: Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for at least 30-40 minutes. This allows the chicken to become incredibly tender and the flavors to meld together beautifully. The longer it simmers, the more developed the flavor will be.
5. Prepare the Tamale Dumpling Dough: While the soup is simmering, prepare the dumplings. In a medium bowl, whisk together the dry ingredients: masa harina, baking powder, salt, and ground cumin.
6. Mix the Dumplings: Add the vegetable shortening or melted butter to the dry ingredients. Using your fingertips or a pastry cutter, work the fat into the masa mixture until it resembles coarse crumbs. Gradually pour in the warm chicken broth, mixing with a fork or your hands until a soft, pliable dough forms. The dough should be moist but not sticky. If it’s too dry, add a tablespoon more broth; if too sticky, a tablespoon more masa harina. Let the dough rest for 5-10 minutes.
7. Shred the Chicken: After the soup has simmered, carefully remove the cooked chicken breasts from the pot and place them on a cutting board. Use two forks to shred the chicken into bite-sized pieces. Return the shredded chicken to the soup and stir to combine. Taste the soup and adjust seasoning with more salt and pepper if needed.
8. Cook the Dumplings: Bring the soup back to a gentle, steady simmer over medium heat. Do not let it rapidly boil. Using a tablespoon or a small cookie scoop, drop rounded spoonfuls of the tamale dumpling dough directly into the simmering soup. Space them out as they will expand slightly.
9. Steam the Dumplings: Once all the dumplings are in the pot, reduce the heat to low, cover the pot tightly, and let the dumplings cook for 15-20 minutes. Do not lift the lid during this time! The dumplings steam in the soup, becoming light and fluffy. They are done when they are firm to the touch and a toothpick inserted into the center of one comes out clean.
10. Serve and Garnish: Carefully ladle the hot tamale soup and several dumplings into individual bowls. Set up a garnish bar with bowls of chopped cilantro, sour cream or Mexican crema, shredded Monterey Jack or cheddar cheese, sliced avocado, lime wedges, and crushed tortilla chips. Let everyone customize their own perfect bowl. Enjoy immediately!
- Prep Time: 25 minutes (chopping vegetables, mixing dumplings)
- Cook Time: 1 hour 15 minutes (simmering soup, cooking dumplings)
- Category: Main Dish, Soup, Comfort Food
- Method: Simmering, Steaming
- Cuisine: Mexican, Tex-Mex
Nutrition
- Serving Size: 1 bowl
- Calories: Approximately 450-550 kcal (will vary based on specific ingredients and garnishes)
- Sugar: N/A
- Sodium: 850mg (can be reduced by using no-salt-added beans and tomatoes)
- Fat: 18g
- Saturated Fat: N/A
- Unsaturated Fat: N/A
- Trans Fat: N/A
- Carbohydrates: 48g
- Fiber: 12g
- Protein: 35g
- Cholesterol: N/A