Low Sodium Spinach and Cheese Tamales
Delight in wholesome goodness with this Low Sodium Spinach and Cheese Tamales recipe—a flavorful and heart-healthy twist on a traditional Mexican favorite. Wrapped in soft corn husks, these tamales feature a tender masa dough made with unsalted vegetable broth and olive oil for a lighter bite. The star of the filling combines fresh, sautéed spinach seasoned with garlic, cumin, paprika, and black pepper, paired with gooey shredded low sodium mozzarella cheese for a perfect balance of nutrients and indulgence. Steamed to perfection, these tamales are ideal for family gatherings, meal prep, or anyone seeking a delicious, low-sodium option. With minimal prep and authentic flavors, this recipe redefines comfort food with a health-conscious approach.
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Recipe Information
Ingredients
- 20 pieces Corn husks
- 2 cups Masa harina (corn flour)
- 1.5 cups Unsalted vegetable broth
- 0.5 cups Olive oil
- 1 teaspoon Baking powder
- 2 cups Fresh spinach, finely chopped
- 1 cup Low sodium mozzarella cheese, shredded
- 2 cloves Garlic, minced
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
Instructions
Soak the corn husks in warm water for at least 30 minutes to make them pliable. Rinse thoroughly to remove any debris and set aside.
In a large mixing bowl, combine masa harina, baking powder, and olive oil. Gradually add unsalted vegetable broth, mixing with your hands or a spatula, until the dough is smooth and spreadable but not too sticky.
In a skillet over medium heat, sauté minced garlic in a little olive oil for 1-2 minutes until fragrant. Add chopped spinach, ground cumin, paprika, and black pepper. Cook until the spinach wilts, about 3 minutes. Remove from heat and let cool slightly.
Once the spinach mixture has cooled, stir in the low sodium mozzarella cheese until well combined.
Take a soaked corn husk and pat it dry. Spread about 2 tablespoons of masa dough onto the center of the husk, leaving about 1-2 inches on the top and bottom of the husk and 1 inch on the sides.
Place 1-2 tablespoons of the spinach and cheese filling in the center of the masa layer.
Fold the sides of the corn husk toward the center, enclosing the filling. Then fold the narrow end of the husk up to seal the bottom. Repeat with the rest of the husks, masa dough, and filling.
Set up a large steamer pot with boiling water. Arrange the tamales upright in the steamer with the folded ends facing downward. Use additional corn husks to cover the tamales and trap steam.
Steam the tamales for 60 minutes, adding more water to the steamer as needed to prevent it from drying out.
Once cooked, let the tamales cool for a few minutes before serving. The masa should easily pull away from the husk when ready.
Nutrition Facts
Calories |
2269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 146.2 g | 187% | |
| Saturated Fat | 32.6 g | 163% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 778 mg | 34% | |
| Total Carbohydrate | 201.6 g | 73% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 3.6 g | ||
| Protein | 53.8 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1323 mg | 102% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1658 mg | 35% | |
*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.
