Tamales de Verduras
Tamales de Verduras are a traditional Mexican dish consisting of a corn-based masa dough filled with a variety of vegetables, such as zucchini, carrots, potatoes, and sometimes cheese or peppers, all wrapped in a corn husk and steamed. They are a beloved vegetarian or vegan adaptation of the classic tamale, popular across Mexico and in Mexican-American communities.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates from the masa, with moderate fiber and vitamins from the vegetable filling. A single vegetable tamale typically ranges from 150 to 250 calories, depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 5 g |
| Carbs | 28 g |
| Fat | 9 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Potassium | 280 mg |
| Iron | 2.1 mg |
| Calcium | 80 mg |
| Magnesium | 45 mg |
| Phosphorus | 110 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Folate | 65 mcg DFE |
Per 1 tamale (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, tamales are a communal food often prepared for celebrations like Día de los Muertos, and the vegetable version highlights the adaptability of traditional recipes to dietary preferences. Nutritionally, the steaming process helps retain the nutrients of the vegetables, making it a wholesome and satisfying meal.
