Heart-Healthy Spinach and Cheese Tamales

Satisfy your cravings with these delicious Heart-Healthy Spinach and Cheese Tamales, a wholesome twist on a traditional favorite! Made with nutrient-rich, fresh spinach and low-fat shredded cheese, these tamales offer a guilt-free indulgence that's big on flavor and light on sodium. The dough is prepared using masa harina and enriched with heart-friendly extra-virgin olive oil, while aromatic garlic, onion, and ground cumin add a savory depth to the filling. Steamed to perfection in pliable corn husks, each tamale is tender, moist, and bursting with rich cheesy goodness. Perfect as a nourishing dinner or a crowd-pleasing appetizer, these tamales pair wonderfully with avocado slices or your favorite low-sodium salsa. A true celebration of comfort food made healthier!

Nutriscore Rating: 70/100

Prep Time:45 mins

Cook Time:75 mins

Total Time:120 mins

Servings: 10

Ingredients

• 20 pieces dried corn husks
• 2 cups masa harina (corn masa flour)
• 1.5 cups low-sodium vegetable broth
• 0.25 cups extra-virgin olive oil
• 1 teaspoon baking powder
• 0.5 teaspoons salt (optional, reduce for lower sodium)
• 3 cups fresh spinach leaves
• 1.5 cups low-fat shredded mozzarella or Monterey Jack cheese
• 2 cloves garlic, minced
• 0.5 cups onion, finely chopped
• 0.5 teaspoons ground cumin
• 1 as needed nonstick cooking spray

Directions

Step 1

Soak the dried corn husks in warm water for 30 minutes to make them pliable. Drain and set aside.

Step 2

In a large mixing bowl, combine masa harina, baking powder, and salt. Gradually add the vegetable broth and olive oil while mixing until a dough forms. The dough should be moist but not sticky.

Step 3

Heat a large skillet over medium heat and spray with nonstick cooking spray. Add the minced garlic and chopped onion, cooking for 2-3 minutes until fragrant.

Step 4

Add the fresh spinach to the skillet and sauté until wilted, about 3-4 minutes. Season with ground cumin. Remove from heat and let cool slightly.

Step 5

In a medium bowl, mix the cooked spinach mixture with the shredded cheese until well combined.

Step 6

Lay out a soaked corn husk flat on a clean surface. Spread about 2 tablespoons of the masa dough onto the center of the husk, leaving a border around the edges.

Step 7

Place 1-2 tablespoons of the spinach and cheese filling in the center of the masa dough. Fold the sides of the corn husk together to enclose the filling, then fold up the bottom of the husk to secure. Repeat with remaining ingredients.

Step 8

Arrange the tamales upright in a large steamer pot, open side up. If needed, use extra husks to fill gaps and keep the tamales upright.

Step 9

Fill the steamer pot with enough water to just reach the bottom of the steamer basket. Cover the tamales with a damp kitchen towel or leftover corn husks, then place the lid on the pot.

Step 10

Steam the tamales over medium heat for 60-75 minutes, checking occasionally to ensure there’s enough water in the pot. The tamales are done when the masa pulls away from the husks easily.

Step 11

Let the tamales cool slightly before serving. Enjoy them warm with your favorite heart-healthy salsa or avocado slices!

Nutrition Facts

Serving size	(1202.4g)

Amount per serving	% Daily Value*
Calories	1976.8

Total Fat 93.6g	0%
Saturated Fat 24.5g	0%
Polyunsaturated Fat g
Cholesterol 90mg	0%
Sodium 3027.9mg	0%
Total Carbohydrate 211.2g	0%
Dietary Fiber 20.9g	0%
Total Sugars 13.5g
Protein 68.1g	0%

Vitamin D 0IU	0%
Calcium 1679.4mg	0%
Iron 10.8mg	0%
Potassium 1304.6mg	0%

*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.

Source of Calories

Fat: 43.0%

Protein: 13.9%

Carbs: 43.1%