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Vegetable Tamales

  • Prep 40 min
  • Total 2 hr 5 min
  • Ingredients 11
  • Servings 12

Ingredients

16
dried corn husks
1
tablespoon olive oil
1
large white onion, finely chopped
1
medium red bell pepper, finely chopped
3
cloves garlic, minced
1/2
cup tomato sauce
1
teaspoon salt
1/4
teaspoon pepper
1 1/2
cups frozen corn, thawed and patted dry with paper towels
1
cup instant corn masa for tamales
Chopped cilantro to garnish, if desired

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 tamale
Calories
80
Calories from Fat
15
% Daily Value
Total Fat
2g
3%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
250mg
10%
Potassium
120mg
3%
Total Carbohydrate
14g
5%
Dietary Fiber
1g
7%
Sugars
2g
Protein
1g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
15%
15%
Calcium
0%
0%
Iron
2%
2%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Add these tamales to your meal with these vegetable tamales; a delicious vegetarian option.

Directions

  • 1 Pull 1/4-inch strings from 4 of the dried corn husks to tie tamales; set aside. Set aside another 4 corn husks to cover rack. Cover all corn husks with warm water and let stand until pliable, at least 30 minutes.
  • 2 In 12-inch skillet, heat oil over medium high heat. Add onion, bell pepper and garlic; cook and stir about 4 minutes or until onions are soft. Add tomato sauce, salt and pepper; cook 2-3 minutes or until sauce is slightly reduced. Stir in corn. Measure 3/4 cup of vegetable mixture and set aside. Place remaining vegetables in a blender. "Pulse" a few times until mixture is a chunky-smooth combination. Add masa and pulse just until incorporated, scraping sides, if necessary.
  • 3 Drain corn husks; pat dry with paper towels. Tear 12 corn husks so that each is 4-6 inches wide at the widest part. Spoon about 1/4 cup of masa mixture into center of each corn husk (forming a 2 1/2 X 1 tall X 1/2 wide rectangle). Top with 1 tablespoon of reserved vegetable mixture, and press down slightly. Gather and twist end of each tamale allowing vegetable mixture on top to show. Tie both ends with corn husk strings.
  • 4 In 5-quart Dutch oven, place round cooling rack on bottom. Pour boiling water into Dutch oven, almost covering rack. (Water should not touch tamales when they are added.) Place 4 empty corn husks on top of rack. Arrange tamales on rack inside Dutch oven. Cover; turn heat to low. Simmer covered1 hour or until tamales are firm. (Check often, adding more water if necessary during cooking time.) Let tamales stand, uncovered, 10 minutes. Serve warm. Top with chopped cilantro, if desired.

Add these tamales to your meal with these vegetable tamales; a delicious vegetarian option.

Rate and Comment

Add these tamales to your meal with these vegetable tamales; a delicious vegetarian option.