Low Sodium Corn Tamale

Discover deliciously heart-healthy flavors with our Low Sodium Corn Tamale recipe—an irresistible twist on a traditional favorite! These homemade tamales are crafted with nutrient-rich masa harina and lightly spiced with garlic powder, cumin, and chili powder, creating a savory yet sodium-conscious dough. Sweet corn kernels add a pop of natural sweetness and texture, while olive oil provides a boost of wholesome richness. Steamed to perfection in softened corn husks, these tamales are airy, moist, and full of authentic flavor, all without added salt. Perfect for a family dinner, meal prep, or any festive occasion, these tamales pair beautifully with fresh salsa, avocado, or your favorite low-sodium toppings. Healthy, flavorful, and satisfying—get ready to take tamales to a new level!

Nutriscore Rating: 70/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 8

Ingredients

• 16 pieces Dried corn husks
• 2 cups Masa harina
• 2 cups Unsalted vegetable broth
• 1 cup Sweet corn kernels, fresh or frozen
• 1 teaspoon Baking powder
• 0.5 cup Olive oil
• 1 teaspoon Garlic powder
• 1 teaspoon Ground cumin
• 1 teaspoon Chili powder
• 0.5 teaspoon Black pepper

Directions

Step 1

Place the dried corn husks in a large bowl and cover them with warm water. Soak for at least 30 minutes to soften.

Step 2

In a large mixing bowl, combine masa harina and baking powder. Gradually add the unsalted vegetable broth while stirring to form a soft dough.

Step 3

In a small skillet, heat the olive oil over medium heat. Add the sweet corn kernels, garlic powder, ground cumin, chili powder, and black pepper. Sauté for about 5 minutes or until the corn is tender. Let cool slightly.

Step 4

Add the sautéed corn mixture to the masa dough and mix well until evenly distributed.

Step 5

Take one of the soaked corn husks and shake off excess water. Spread about 1/4 cup of the masa mixture onto the husk, leaving about 1-2 inches free from the bottom and sides.

Step 6

Fold the sides of the husk toward the center, then fold the bottom end up. If desired, tie the tamale with a strip of corn husk to secure.

Step 7

Repeat the filling and folding process with the remaining husks and masa mixture.

Step 8

Fill a large pot with a steam rack with water just below the rack. Stand the tamales upright in the pot, open side up. Cover the pot with a lid.

Step 9

Steam the tamales over medium-high heat for about 60 minutes. Check occasionally to ensure there is enough water at the bottom of the pot. Add more water as needed.

Step 10

To check for doneness, remove one tamale and let it cool slightly. The masa should be set and pull away easily from the husk.

Step 11

Once all tamales are cooked, serve warm with your favorite low sodium toppings or enjoy plain.

Nutrition Facts

Serving size	(1206.1g)

Amount per serving	% Daily Value*
Calories	1469.1

Total Fat 117.3g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 11.7g
Cholesterol 0mg	0%
Sodium 1231.7mg	0%
Total Carbohydrate 99.4g	0%
Dietary Fiber 11.3g	0%
Total Sugars 15.7g
Protein 12.9g	0%

Vitamin D 0IU	0%
Calcium 162.3mg	0%
Iron 7.4mg	0%
Potassium 890.3mg	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: 70.2%

Protein: 3.4%

Carbs: 26.4%