Humitas – South American Corn Pudding

Jun 07, 2023June 7, 20230 4
South American Corn Pudding - Flavorsome, Nutritious and Rainbow-Colored
in Main

Prep

30 min

Cook

40 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 eggs
3 cups fresh corn kernels ( frozen may be used )
1/2 cup milk
1/2 teaspoon sugar
2 serrano peppers , seeded and finely chopped
1 medium onion , finely chopped
2 tablespoons butter
3/4 cup peeled winter squash , finely chopped ( of your choice )
1 small red bell pepper , finely chopped
1/4 cup grated parmesan cheese
salt and pepper

Nutrision Information

Servings Per Recipe
4
Calories
297
Sugar
7g
Fat
10g
Humitas, also known as South American corn pudding, are a traditional sweet and savory dish from the Andean region of South America. The dish is a perfect blend of fresh corn kernels, sweet peppers, onions, winter squash, and spices like serrano peppers that come together to create a rainbow-colored, flavorful meal. This recipe can be found across countries such as Argentina, Peru, Colombia, Bolivia, and many others, and can be served as a side dish or a complete meal. Humitas are famous during festivals and celebrations or as a family feast, and everyone gathers around to enjoy this delightful treat.

Instructions

1.In a blender jar, add the corn kernels, eggs, milk, and sugar. Blend until the mixture is smooth.
2.In a skillet, over medium heat, melt the butter. Once hot, add the chopped onions, squash, and red bell pepper, cooking until the vegetables are softened.
3.Add the blended corn mixture to the skillet, along with the chopped serrano peppers. Cook and stir over medium heat until it thickens, which should take about 10 minutes or so.
4.Season with salt and black pepper, grate parmesan cheese, stir, and allow everything to simmer for another 2-3 minutes.
5.Pour the mixture into a greased loaf dish and bake in the oven at 375°F for approximately 30 minutes, or until golden brown on the top.
6.Serve the dish warm or chilled with chopped fresh herbs on top.

PROS

Humitas are rich in fiber that aid digestion, thus promoting good gut health.
It’s a low-fat healthy recipe with a high nutritional punch and is gluten-free.
Humitas are also excellent sources of dietary folate, vitamin B6, and iron.

CONS

The recipe contains serrano peppers, which may cause irritation, thus avoid if you have a sensitive digestive system.
The dish contains moderate carbohydrates, so persons with diabetes should consume it in moderation.

HEALTH & BENEFITS

Humitas are a healthy recipe that provides several health benefits. The fiber content in corn aids in digestion, preventing constipation and bloating. Folate and vitamin B6 in the recipe assist in the formation of red blood cells, regulating blood pressure levels, and reducing the risk of anaemia. The dish also packs several antioxidants that reduce cell damage, inflammation, and support immune health.

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