Heart-Healthy Spinach and Cheese Tamales
Delight in the comforting flavors of these Heart-Healthy Spinach and Cheese Tamales, a vibrant twist on a traditional Mexican dish that's as nutritious as it is delicious. This recipe swaps out traditional lard for extra-virgin olive oil and uses a low-sodium vegetable broth to create tender, flavorful masa dough. Packed with sautéed spinach, fragrant garlic, cumin, and low-fat shredded cheese, these tamales offer a wholesome vegetarian filling wrapped in softened corn husks. Steamed to perfection, the tamales boast a moist and delicate texture while staying mindful of heart health. Perfect for a light dinner or a festive gathering, pair these tamales with fresh avocado slices or your favorite healthy salsa for a meal that’s satisfying, flavorful, and good for you. Plus, they’re freezer-friendly, making them an ideal make-ahead option for busy weeks!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 20 pieces dried corn husks
- 2 cups masa harina (corn masa flour)
- 1.5 cups low-sodium vegetable broth
- 0.25 cups extra-virgin olive oil
- 1 teaspoon baking powder
- 0.5 teaspoons salt (optional, reduce for lower sodium)
- 3 cups fresh spinach leaves
- 1.5 cups low-fat shredded mozzarella or Monterey Jack cheese
- 2 cloves garlic, minced
- 0.5 cups onion, finely chopped
- 0.5 teaspoons ground cumin
- 1 as needed nonstick cooking spray
Instructions
Soak the dried corn husks in warm water for 30 minutes to make them pliable. Drain and set aside.
In a large mixing bowl, combine masa harina, baking powder, and salt. Gradually add the vegetable broth and olive oil while mixing until a dough forms. The dough should be moist but not sticky.
Heat a large skillet over medium heat and spray with nonstick cooking spray. Add the minced garlic and chopped onion, cooking for 2-3 minutes until fragrant.
Add the fresh spinach to the skillet and sauté until wilted, about 3-4 minutes. Season with ground cumin. Remove from heat and let cool slightly.
In a medium bowl, mix the cooked spinach mixture with the shredded cheese until well combined.
Lay out a soaked corn husk flat on a clean surface. Spread about 2 tablespoons of the masa dough onto the center of the husk, leaving a border around the edges.
Place 1-2 tablespoons of the spinach and cheese filling in the center of the masa dough. Fold the sides of the corn husk together to enclose the filling, then fold up the bottom of the husk to secure. Repeat with remaining ingredients.
Arrange the tamales upright in a large steamer pot, open side up. If needed, use extra husks to fill gaps and keep the tamales upright.
Fill the steamer pot with enough water to just reach the bottom of the steamer basket. Cover the tamales with a damp kitchen towel or leftover corn husks, then place the lid on the pot.
Steam the tamales over medium heat for 60-75 minutes, checking occasionally to ensure there’s enough water in the pot. The tamales are done when the masa pulls away from the husks easily.
Let the tamales cool slightly before serving. Enjoy them warm with your favorite heart-healthy salsa or avocado slices!
Nutrition Facts
Calories |
1977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.6 g | 120% | |
| Saturated Fat | 24.5 g | 123% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 3028 mg | 132% | |
| Total Carbohydrate | 211.2 g | 77% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 13.5 g | ||
| Protein | 68.1 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1679 mg | 129% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1305 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
