Low Sodium Traditional Mexican Tamales
Delight in the classic flavors of tamales with this Low Sodium Traditional Mexican Tamales recipe, perfect for those seeking a heart-healthy twist on a beloved dish. Made with corn masa harina, unsalted vegetable broth, and a hint of cumin and garlic powder, the masa dough is soft and flavorful without relying on added sodium. A savory filling of shredded chicken in a rich, low-sodium tomato and chile sauce enhances each tamale, while vegetarians can easily enjoy a meat-free option by using the sauce alone. These tamales are steamed to perfection in softened corn husks for a tender, authentic texture that’s ideal for family meals, special occasions, or simply satisfying your cravings. With straightforward steps and customizable fillings, these homemade tamales make it easier to enjoy traditional Mexican cuisine with less salt, but all the flavor.
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Recipe Information
Ingredients
- 20 pieces Dried corn husks
- 3 cups Corn masa harina (masa for tamales)
- 2.5 cups Unsalted vegetable broth
- 0.75 cup Vegetable oil (neutral, like canola or avocado)
- 2 teaspoons Aluminum-free baking powder
- 1 teaspoon Ground cumin
- 1 teaspoon Garlic powder
- 2 cups Cooked, shredded chicken (unsalted or lightly seasoned, optional for filling)
- 1.5 cups Low-sodium tomato puree
- 0.5 cup Chopped onion
- 0.25 cup Diced green chiles (unsalted, canned or fresh)
- 1 teaspoon Chili powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
Instructions
Soak the dried corn husks in a large bowl of warm water for 30 minutes to soften. Drain and set aside.
In a large mixing bowl, combine the masa harina, baking powder, ground cumin, and garlic powder.
Gradually add the unsalted vegetable broth to the masa harina mixture while stirring. Mix until the dough is pliable and feels like wet sand.
Add the vegetable oil to the masa dough and knead until smooth and well combined. Cover with a damp cloth to prevent it from drying out.
In a skillet, sauté the chopped onion in a small amount of vegetable oil until softened, about 3-4 minutes.
Add the low-sodium tomato puree, diced green chiles, chili powder, paprika, and black pepper to the skillet. Stir and simmer for 5 minutes to combine flavors.
If using shredded chicken, stir it into the sauce mixture and cook for another 3 minutes. Remove from heat and let cool slightly.
Lay a soaked corn husk flat on a clean surface. Spread about 2-3 tablespoons of masa dough onto the center of the husk, leaving about 1-2 inches of space at the bottom and sides.
Place 1 tablespoon of the filling (chicken mixture or just the sauce for a vegetarian version) in the center of the masa dough.
Fold the sides of the husk over the filling, then fold the narrow end of the husk up to close the bottom. Tie with a thin strip of husk if needed to secure.
Repeat the filling and wrapping process with the remaining ingredients.
Arrange the tamales upright in a large steamer pot, open-side up. Steam for 60-90 minutes, checking occasionally to ensure there is enough water in the steamer.
Tamales are done when the masa pulls away easily from the husk. Allow them to cool slightly before serving.
Nutrition Facts
Calories |
3893 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 214.6 g | 275% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 1471 mg | 64% | |
| Total Carbohydrate | 336.7 g | 122% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 26.8 g | ||
| Protein | 181.9 g | 364% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 737 mg | 57% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3994 mg | 85% | |
*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.
