Hopi Stew with Tamales
Hopi Stew with Tamales is a traditional Native American dish from the Hopi people of the American Southwest, featuring a savory stew made with beans, squash, and chili peppers, often served alongside corn-based tamales. The stew typically includes ingredients like pinto beans, hominy, and tomatoes, while the tamales are filled with meat or vegetables and wrapped in corn husks. It represents a hearty, plant-forward meal rooted in agricultural traditions of the region.
🍽️ Nutrition at a glance
This dish is generally balanced, offering a good mix of complex carbohydrates from corn and beans, moderate protein from the beans and any meat in the tamales, and fiber from vegetables. A typical serving provides around 400-500 calories, with key nutrients like iron, magnesium, and B vitamins from the corn and legumes.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 65 g |
| Fat | 12 g |
| Fiber | 14 g |
| Sugar | 8 g |
| Sodium | 680 mg |
| Iron | 4.2 mg |
| Magnesium | 95 mg |
| Potassium | 620 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 120 mcg |
| Zinc | 2.8 mg |
| Phosphorus | 280 mg |
| Manganese | 1.1 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Hopi Stew with Tamales showcases the importance of corn, beans, and squash (the 'Three Sisters' crops) in Hopi agriculture and cuisine, reflecting sustainable farming practices. Nutritionally, the combination of corn and beans creates a complete protein, making it a satisfying and nourishing meal even without meat.
