Low Sodium Pamonha

Delight in the wholesome flavors of traditional Brazilian cuisine with a healthier twist in this Low Sodium Pamonha recipe. Made from fresh corn kernels, blended to creamy perfection, and enriched with unsalted butter and velvety coconut milk, this dish offers a luscious texture without compromising heart-friendly eating. Sweetened lightly with sugar and complemented by shredded mozzarella cheese, black pepper, and fresh parsley, each bite bursts with comforting, savory-sweet notes. Wrapped in soaked corn husks and boiled to perfection, these tender pockets of goodness are not only low in sodium but also naturally gluten-free. Perfect as a snack, side dish, or even a light meal, Low Sodium Pamonha is a must-try for lovers of authentic yet health-conscious food.

Nutriscore Rating: 80/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 6

Ingredients

• 6 pieces fresh corn cobs
• 3 tablespoons unsalted butter
• 1 cup coconut milk
• 2 tablespoons sugar
• 1 cup fresh mozzarella cheese, shredded
• 0.5 teaspoon black pepper
• 12 pieces corn husks
• 2 tablespoons fresh parsley, finely chopped

Directions

Step 1

Start by peeling the corn cobs and saving the husks for later use. Remove the kernels from the cobs using a sharp knife.

Step 2

Place the corn kernels in a blender or food processor and blend until smooth. If needed, add a little coconut milk to help blend the mixture smoothly.

Step 3

In a large mixing bowl, combine the blended corn, unsalted butter, remaining coconut milk, sugar, and black pepper. Mix well until all ingredients are fully incorporated.

Step 4

Add the shredded fresh mozzarella cheese and chopped parsley to the mixture, stirring until evenly distributed.

Step 5

To prepare the corn husks for filling, soak them in hot water for about 10 minutes to make them pliable. Pat them dry with a clean kitchen towel.

Step 6

Lay two corn husks overlapping on a flat surface, spoon about 1/2 cup of the corn mixture into the center of the husks.

Step 7

Fold the sides of the husks over the filling, then fold up the bottom and tie the top with a strip of husk, creating a sealed pocket.

Step 8

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

Step 9

Bring a large pot of water to a boil and carefully place the filled husks into the pot. Make sure they are completely submerged.

Step 10

Boil the pamonhas for about 45 minutes, ensuring they are fully cooked and have a firm texture.

Step 11

Once cooked, carefully remove the pamonhas from the pot and let them cool slightly before serving.

Step 12

Serve warm as a delicious and low sodium treat.

Nutrition Facts

Serving size	(1880.0g)

Amount per serving	% Daily Value*
Calories	2071.1

Total Fat 78.3g	0%
Saturated Fat 40.5g	0%
Polyunsaturated Fat 0g
Cholesterol 173mg	0%
Sodium 889.5mg	0%
Total Carbohydrate 325.0g	0%
Dietary Fiber 38.9g	0%
Total Sugars 148.5g
Protein 71.1g	0%

Vitamin D 24IU	0%
Calcium 678.2mg	0%
Iron 9.2mg	0%
Potassium 4278.2mg	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: 30.8%

Protein: 12.4%

Carbs: 56.8%