Recipes · Mexican · Main Courses
Tamales
One serving has 675 kcal and 14 g protein, and at least a fifth of a woman's daily need of thiamin (87%), riboflavin (61%), phosphorus (55%), niacin (50%), iron (36%) and pyridoxine (32%). Ready in 75 minutes.
- Preparation: 25 min
- Cooking: 50 min
- Makes: 1 serving (262 g)
- Difficulty: Medium
- Contains: beef, celery, dairy, pork
Ingredients
- 60 g Corn flour, yellow, masa, enriched
- 90 g Beef broth, without tomato, home recipe
- 53.1 g Refried beans
- 18.8 g Cheese, mozzarella, low moisture, part-skim, shredded
- 37.5 g Lard
- 1 g Leavening agents, baking powder, low-sodium
- 0.8 g Salt, table
- 0.3 g Spices, cumin seed
Method
- Soak Corn Husks 225 g (8 oz): Place corn husks in a bowl of very hot water for 30 minutes or until softened.
- Prepare Filling: Prepare your choice of filling 425 grams refried beans 150 grams shredded mozzarella cheese.
- Make the Masa Dough: - In a large bowl, use an electric mixer to beat the lard and 30 milliliters of broth until fluffy, about 3-5 minutes. - In a separate bowl, combine masa harina, baking powder, salt, and cumin. Stir into the lard mixture. - Gradually add the remaining broth to form a very soft dough. Beat on high speed for several minutes. - The dough should be creamy and slightly sticky. - Cover the bowl with a damp paper towel to prevent drying.
- Assemble the Tamales: - Lay a corn husk, glossy side up, on a flat surface with the wide end at the top. - Scoop about 60 grams of dough onto the top center of the husk. Place a piece of plastic wrap over the dough and use your hands to spread it into a thin layer, about 0.6 cm thick. - Place 15-30 grams of filling in a line down the center of the dough. - Fold one long side of the husk over the filling, then fold the other side over it, overlapping slightly. Fold the bottom of the husk up.
- Tie the Tamales (Optional): If desired, use a strip of corn husk to tie each tamale to keep them together, especially if making multiple fillings.
- Cook the Tamales: - Stovetop: Add water to the bottom of a steamer or pot (about 250-500 milliliters, depending on the size). Place some soaked corn husks or a wet towel on the rack to prevent tamales from touching the water. Arrange tamales upright, with the open end up. Cover with additional husks or a wet towel. Bring water to a boil, then reduce to a simmer. Steam for 45 minutes to 1 hour, checking after 45 minutes. - Instant Pot: Add 250 milliliters of water to the bottom of the Instant Pot. Place tamales standing upright on the rack. Cook on Manual/High Pressure for 25 minutes. Allow pressure to naturally release for 10 minutes, then quick release.
- Check for Doneness: Remove one tamale and try to pull off the husk. If it comes off cleanly and the dough is not sticky, the tamales are done. If needed, cook for an additional 5-10 minutes.
- Serving Suggestions: Top with salsa, avocado, sour cream, pico de gallo, or serve with authentic Mexican rice and homemade refried beans.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 56.4 g | |
| Water | 142 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 14 g | 29% |
| Tryptophan | 0.1 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.4 g | |
| Leucine | 1.1 g | |
| Lysine | 0.5 g | |
| Methionine | 0.21 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.48 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.53 g | |
| Histidine | 0.29 g | |
| Fat | 44.6 g | |
| Monounsaturated | 18.9 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 17.6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 47.9 mg | |
| Calcium | 286 mg | 29% |
| Copper | 0.25 mg | 28% |
| Iron | 6.4 mg | 36% |
| Magnesium | 87.5 mg | 28% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 387 mg | 55% |
| Potassium | 624 mg | 13% |
| Selenium | 15.6 µg | 28% |
| Sodium | 817 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.96 mg | 87% |
| Riboflavin (vitamin B2) | 0.67 mg | 61% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 0.21 mg | 4% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 109 µg | 27% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 37 mg | 9% |
| Vitamin A | 54.5 µg | 8% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 2.6 IU | 0% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 1.5 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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