Vegetable Tamales

Name: Vegetable Tamales
Prep time: 40 min
Total time: 2 h 5 min
Yield: 12
Cuisine: Mexican
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

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

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

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

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.

Nutrition Information

80 Calories, 2g Total Fat, 1g Protein, 14g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 tamale

Calories: 80

Calories from Fat: 15

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

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

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