Low-Fat Tamales

This tamale is prepared with zero refined fats (such as oil or vegetable shortening) or saturated fats (such as lard), and yet retains all the flavor and texture of the original tamales. Your family will be surprised how delicious these healthy tamales are!


Yields12 ServingsPrep Time45 minsCook Time2 hrs 30 minsDifficultyIntermediate

Ingredients

 corn flour
 white sweet potato, peeled and diced
 cashew nuts, raw and unsalted
 vegetable broth or water
 salt (or more if using water)
 non-aluminum baking powder
 corn husks
Tamale Filling of Your Choice
 tofu, cut in strips and mixed with chili sauce
 jalapeno strips with vegan cheese
 black beans with fresh corn (corncob)
 soy or gluten meat
 cooked potatoes, peas and vegetables, seasoned with their favorite spices

Instructions

1

Soak tamale leaves in hot water until they become tender.

2

Boil the sweet potato in water until it softens (about 15 minutes). Drain the potatoes and mash to make a puree. Let it cool down.

3

Mix tamales flour, salt and baking powder.

4

Blend the cashew nuts with half of the vegetable broth until you obtain a creamy consistency. Add this mixture to the flour and stir well. Add the remaining vegetable broth and stir.

5

Add the ground potatoes and mix until you have a well-mixed filling. Add more liquid if the dough is very dry, and more flour if very watery. The consistency should be similar to that of peanut butter.

6

Rinse the tamale leaves in cold water. Spread the dough at the center of each leaf, leaving enough space to wrap the tamale. Add about two to three tablespoons of filling in the middle. Close the leaf by rolling it toward the center, then bend the tip upward. Repeat until dough is finished.

7

Put your tamales in a big pot (or tamalera) and steam for an hour and a half. Once cooked, remove from the pot and allow it to cool for about 15–30 minutes to make it firm.

Nutrition Facts

Serving Size 2 tamales

Servings 12


Amount Per Serving
Calories 280
% Daily Value *
Total Fat 7.4g12%
Saturated Fat 1.4g7%
Trans Fat 0g
Cholesterol 0mg
Sodium 477mg20%
Total Carbohydrate 48.2g17%
Dietary Fiber 5.4g22%
Sugars 5.4g
Protein 7.4g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 corn flour
 white sweet potato, peeled and diced
 cashew nuts, raw and unsalted
 vegetable broth or water
 salt (or more if using water)
 non-aluminum baking powder
 corn husks
Tamale Filling of Your Choice
 tofu, cut in strips and mixed with chili sauce
 jalapeno strips with vegan cheese
 black beans with fresh corn (corncob)
 soy or gluten meat
 cooked potatoes, peas and vegetables, seasoned with their favorite spices

Directions

1

Soak tamale leaves in hot water until they become tender.

2

Boil the sweet potato in water until it softens (about 15 minutes). Drain the potatoes and mash to make a puree. Let it cool down.

3

Mix tamales flour, salt and baking powder.

4

Blend the cashew nuts with half of the vegetable broth until you obtain a creamy consistency. Add this mixture to the flour and stir well. Add the remaining vegetable broth and stir.

5

Add the ground potatoes and mix until you have a well-mixed filling. Add more liquid if the dough is very dry, and more flour if very watery. The consistency should be similar to that of peanut butter.

6

Rinse the tamale leaves in cold water. Spread the dough at the center of each leaf, leaving enough space to wrap the tamale. Add about two to three tablespoons of filling in the middle. Close the leaf by rolling it toward the center, then bend the tip upward. Repeat until dough is finished.

7

Put your tamales in a big pot (or tamalera) and steam for an hour and a half. Once cooked, remove from the pot and allow it to cool for about 15–30 minutes to make it firm.

Low-Fat Tamales
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