Low Sodium Corn Tamale
Savor the comforting flavors of traditional Mexican cuisine with a heart-healthy twist in this Low Sodium Corn Tamale recipe. Perfectly soft masa harina dough infused with sweet corn and aromatic spices like cumin, garlic, and chili powder creates a satisfying base, all wrapped in tender corn husks. Instead of relying on added salt, this recipe enhances flavor with fresh ingredients and unsalted vegetable broth, making it an excellent choice for those seeking a low-sodium option without compromising on taste. Steamed to perfection, these tamales are ideal as a wholesome snack or a festive main course. Easy to make and customizable with your favorite low-sodium toppings, this dish is a delicious and mindful way to enjoy an authentic tamale experience.
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Recipe Information
Ingredients
- 16 pieces Dried corn husks
- 2 cups Masa harina
- 2 cups Unsalted vegetable broth
- 1 cup Sweet corn kernels, fresh or frozen
- 1 teaspoon Baking powder
- 0.5 cup Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Black pepper
Instructions
Place the dried corn husks in a large bowl and cover them with warm water. Soak for at least 30 minutes to soften.
In a large mixing bowl, combine masa harina and baking powder. Gradually add the unsalted vegetable broth while stirring to form a soft dough.
In a small skillet, heat the olive oil over medium heat. Add the sweet corn kernels, garlic powder, ground cumin, chili powder, and black pepper. Sauté for about 5 minutes or until the corn is tender. Let cool slightly.
Add the sautéed corn mixture to the masa dough and mix well until evenly distributed.
Take one of the soaked corn husks and shake off excess water. Spread about 1/4 cup of the masa mixture onto the husk, leaving about 1-2 inches free from the bottom and sides.
Fold the sides of the husk toward the center, then fold the bottom end up. If desired, tie the tamale with a strip of corn husk to secure.
Repeat the filling and folding process with the remaining husks and masa mixture.
Fill a large pot with a steam rack with water just below the rack. Stand the tamales upright in the pot, open side up. Cover the pot with a lid.
Steam the tamales over medium-high heat for about 60 minutes. Check occasionally to ensure there is enough water at the bottom of the pot. Add more water as needed.
To check for doneness, remove one tamale and let it cool slightly. The masa should be set and pull away easily from the husk.
Once all tamales are cooked, serve warm with your favorite low sodium toppings or enjoy plain.
Nutrition Facts
Calories |
1469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.3 g | 150% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1232 mg | 54% | |
| Total Carbohydrate | 99.4 g | 36% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 15.7 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 162 mg | 12% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 890 mg | 19% | |
*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.
