Pasteles
Pasteles are a beloved Puerto Rican dish, often called 'Puerto Rican tamales,' made from a moist, savory masa dough filled with a seasoned meat mixture, typically wrapped in banana leaves and boiled. The masa is traditionally made from green bananas, yautía (taro root), and sometimes calabaza squash, giving it a distinctive flavor and texture. They are a centerpiece of holiday celebrations, especially Christmas, and represent a deep connection to Taíno, Spanish, and African culinary heritage.
🍽️ Nutrition at a glance
Pasteles are a calorie-dense dish, primarily providing complex carbohydrates from the root vegetable masa and protein from the meat filling. They are a good source of potassium, vitamin C, and B vitamins, with a typical serving ranging from 300 to 450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 48 g |
| Fat | 15 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 520 mg |
| Potassium | 580 mg |
| Vitamin C | 18 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 3.2 mg |
| Iron | 2.1 mg |
| Magnesium | 45 mg |
| Phosphorus | 150 mg |
| Zinc | 2.0 mg |
Per 1 pastel (approximately 170 g) · estimated, varies by recipe
💡 What's interesting
The process of making pasteles is a cherished family tradition called a 'pasteada,' where multiple generations gather for a communal cooking marathon. Nutritionally, the use of green bananas and root vegetables provides a resistant starch and fiber profile different from corn-based tamales.
