Low Sodium Spinach and Cheese Tamales

Delight your taste buds with these hearty and flavorful Low Sodium Spinach and Cheese Tamales! A healthier twist on a classic favorite, this recipe combines tender masa dough with a savory filling of finely chopped fresh spinach, low sodium mozzarella, and aromatic spices like cumin and paprika. Perfectly steamed in naturally gluten-free corn husks, these tamales offer a soft, fluffy texture and a rich, cheesy center without the extra sodium. Ideal for make-ahead meals or festive gatherings, they’re a nutritious and delicious option that doesn’t compromise on taste. Pair them with a fresh salsa or a dollop of guacamole for a mouthwatering treat everyone will love.

Nutriscore Rating: 73/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 10

Ingredients

• 20 pieces Corn husks
• 2 cups Masa harina (corn flour)
• 1.5 cups Unsalted vegetable broth
• 0.5 cups Olive oil
• 1 teaspoon Baking powder
• 2 cups Fresh spinach, finely chopped
• 1 cup Low sodium mozzarella cheese, shredded
• 2 cloves Garlic, minced
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper

Directions

Step 1

Soak the corn husks in warm water for at least 30 minutes to make them pliable. Rinse thoroughly to remove any debris and set aside.

Step 2

In a large mixing bowl, combine masa harina, baking powder, and olive oil. Gradually add unsalted vegetable broth, mixing with your hands or a spatula, until the dough is smooth and spreadable but not too sticky.

Step 3

In a skillet over medium heat, sauté minced garlic in a little olive oil for 1-2 minutes until fragrant. Add chopped spinach, ground cumin, paprika, and black pepper. Cook until the spinach wilts, about 3 minutes. Remove from heat and let cool slightly.

Step 4

Once the spinach mixture has cooled, stir in the low sodium mozzarella cheese until well combined.

Step 5

Take a soaked corn husk and pat it dry. Spread about 2 tablespoons of masa dough onto the center of the husk, leaving about 1-2 inches on the top and bottom of the husk and 1 inch on the sides.

Step 6

Place 1-2 tablespoons of the spinach and cheese filling in the center of the masa layer.

Step 7

Fold the sides of the corn husk toward the center, enclosing the filling. Then fold the narrow end of the husk up to seal the bottom. Repeat with the rest of the husks, masa dough, and filling.

Step 8

Set up a large steamer pot with boiling water. Arrange the tamales upright in the steamer with the folded ends facing downward. Use additional corn husks to cover the tamales and trap steam.

Step 9

Steam the tamales for 60 minutes, adding more water to the steamer as needed to prevent it from drying out.

Step 10

Once cooked, let the tamales cool for a few minutes before serving. The masa should easily pull away from the husk when ready.

Nutrition Facts

Serving size	(977.5g)

Amount per serving	% Daily Value*
Calories	2269.3

Total Fat 146.2g	0%
Saturated Fat 32.6g	0%
Polyunsaturated Fat 10.6g
Cholesterol 80mg	0%
Sodium 777.8mg	0%
Total Carbohydrate 201.6g	0%
Dietary Fiber 21.1g	0%
Total Sugars 3.6g
Protein 53.8g	0%

Vitamin D 0IU	0%
Calcium 1322.6mg	0%
Iron 12.8mg	0%
Potassium 1658.1mg	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: 56.3%

Protein: 9.2%

Carbs: 34.5%