Tamales de Verduras

Tamales de Verduras are a delightful Mexican snack featuring a savory filling of assorted vegetables wrapped in masa and steamed to perfection. This healthy dish is both satisfying and packed with flavor, making it a great choice for any meal or snack time.

Ingredients

• Masa harina - 1 cup
• Vegetable broth - 1/2 cup
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Zucchini - 1 small, diced
• Carrot - 1 medium, diced
• Bell pepper (any color) - 1/2, diced
• Onion - 1/4, finely chopped
• Garlic - 2 cloves, minced
• Corn kernels - 1/2 cup (fresh or frozen)
• Cilantro - 2 tablespoons, chopped
• Corn husks - 8 (soaked in warm water for 30 minutes)

Steps

1. In a large mixing bowl, combine masa harina, vegetable broth, olive oil, and salt. Mix until a smooth dough forms.
2. In a skillet, heat a little olive oil over medium heat. Add chopped onion and garlic, sauté until fragrant, about 2 minutes.
3. Add diced zucchini, carrot, bell pepper, and corn to the skillet. Cook for another 5-7 minutes until vegetables are tender. Stir in chopped cilantro and remove from heat.
4. Lay out a soaked corn husk on a clean surface. Spread about 1/4 cup of masa dough onto the center of the husk, leaving space at the edges.
5. Place 2 tablespoons of the vegetable mixture on top of the masa. Fold the sides of the husk over the filling and then fold the bottom up to secure it.
6. Repeat the process with the remaining husks, masa, and filling.
7. In a steamer pot, place the tamales standing upright. Cover with a damp cloth and steam over medium heat for about 40 minutes or until the masa is firm and cooked through.
8. Remove the tamales from the steamer and let them cool slightly before serving.

Nutrition

• Calories: 250
• Protein: 6 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Loaded with vitamins and minerals from assorted vegetables.

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