Navajo Tamales
Navajo Tamales, also known as 'Tamales de Harina' or 'Blue Corn Tamales,' are a traditional dish from the Navajo Nation in the Southwestern United States. Unlike Mexican tamales, they are typically made with a cornmeal dough (often using blue cornmeal) and filled with ingredients like mutton, beef, or beans, then steamed in corn husks.
🍽️ Nutrition at a glance
This dish is generally balanced, providing a good source of carbohydrates from the cornmeal and protein from the meat filling. A single serving can range from 300 to 450 calories, depending on the size and specific ingredients used.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 18 g |
| Carbs | 42 g |
| Fat | 15 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 620 mg |
| Iron | 3.2 mg |
| Potassium | 310 mg |
| Phosphorus | 220 mg |
| Magnesium | 45 mg |
| Zinc | 2.8 mg |
| Vitamin B6 | 0.3 mg |
| Niacin (B3) | 4.5 mg |
| Selenium | 12 mcg |
Per 1 tamale (approx. 170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, these tamales are a significant part of Navajo cuisine and gatherings, often prepared for ceremonies and family meals. Nutritionally, the use of blue cornmeal adds antioxidants like anthocyanins, which are not found in standard white or yellow corn.
