Hominy: The WFPB Ingredient You’ve Probably Overlooked

Joyce Kurisko
Jul 4
3 min read

Let’s be honest—when most people hear “hominy,” they either think it’s some kind of Southern comfort food or they assume it’s just a fancy word for popcorn. It’s neither.

Hominy is a staple in Latin American cuisine, a nutritional powerhouse, and an underrated star in the Whole Food Plant-Based (WFPB) kitchen. So what is hominy exactly—and how do you cook with it?

What Is Hominy?

Hominy is dried corn (usually white or yellow field corn) that has gone through a special process called nixtamalization. This involves soaking the kernels in an alkaline solution—traditionally limewater (calcium hydroxide)—which loosens the hull and changes the texture, flavor, and nutritional profile. After the soaking, the kernels are rinsed, sometimes ground (to make masa for tortillas or tamales), or kept whole—this whole-kernel version is what we call hominy.

So no, hominy isn’t popcorn, cornmeal, or sweet corn. It’s its own thing—and it’s spectacular.

Nutritional Benefits of Hominy

Nixtamalization isn’t just for show. This ancient Mesoamerican process:

Boosts calcium content
Unlocks niacin (vitamin B3), making it more bioavailable and helping prevent deficiency diseases like pellagra
Improves digestibility by breaking down complex plant compounds
Reduces phytic acid, which can interfere with mineral absorption

Hominy is naturally gluten-free, low in fat, and a moderate source of fiber. One cup of cooked hominy contains:

~120 calories
3 grams of protein
4 grams of fiber
2 grams of sugar
Good doses of folate, magnesium, and iron

Myth Buster: Is Hominy Safe?

Let’s address the elephant in the room: “Wait corn soaked in chemicals?”

Nixtamalization does use an alkaline solution—usually calcium hydroxide (aka “lime” or “cal”) or occasionally wood ash lye. That may sound like something from a lab, but it’s completely safe and food-grade. In fact:

It's an ancient process used by Indigenous peoples for over 3,000 years.
Calcium hydroxide is food-safe and approved by the FDA. It’s also used in pickling and canned olives.
The corn is rinsed thoroughly, removing any residual solution.
The benefits are the point: Nixtamalization increases calcium, improves digestibility, and frees up key nutrients like niacin.

Want to be extra safe? Buy organic canned hominy or make it yourself from dried kernels.

How to Use Hominy in WFPB Cooking

Here’s where hominy shines: it’s incredibly versatile. You can find it canned (ready to eat) or dried (which requires overnight soaking and cooking). Its chewy, slightly nutty texture holds up beautifully in soups, stews, salads, and even grain bowls.

Recipe Ideas:

🌶️ WFPB Hominy Pozole Verde

A classic Mexican stew, lightened up. Blend tomatillos, jalapeños, onion, garlic, and cilantro into a vibrant green broth. Add hominy, white beans, and zucchini. Simmer and serve with radish, avocado, and lime.

🥗 Hominy & Black Bean Salad

Mix cooked hominy with black beans, cherry tomatoes, red onion, corn, cilantro, and a squeeze of lime. A splash of cumin and smoked paprika brings it all together.

🍲 Hominy Vegetable Chili

Sub hominy for corn or extra beans in your chili. Its chewy texture stands up to slow simmering, adding a new dimension to an old favorite.

🌯 Southwest Hominy Wraps

Saute onions, peppers, hominy, and chipotle in adobo. Add avocado and roll into a whole grain wrap with spinach or kale. Serve with a creamy cashew-lime sauce.

Varieties of Hominy

White Hominy: Milder in flavor, slightly softer texture—great for soups and pozole.
Yellow Hominy: Slightly sweeter and nuttier—holds up beautifully in skillet dishes and casseroles.
Blue Hominy: Rare but gorgeous—adds color and antioxidants; great for heirloom cooking or when you want to impress guests.

You can find hominy canned, frozen, or dried. Dried hominy requires soaking and longer cooking—much like dried beans—but it’s worth the effort for the best texture.

Final Thoughts

Hominy may not be a trendy superfood (yet), but it’s been nourishing people for millennia—and it fits perfectly into a whole food, plant-based lifestyle. If you're looking to add more texture, tradition, and nutrition to your plate, grab a can of hominy and get cooking.