Salvadoran Tamales are a traditional dish from El Salvador, made with corn masa dough filled with various ingredients and wrapped in banana leaves. Originating from Mesoamerican civilizations like the Mayans and Aztecs, tamales have been a staple in Central and South America for thousands of years.
In El Salvador, tamales have a distinct flavor due to the use of banana leaves, which add a subtle aroma. They are often prepared for celebrations and holidays, such as Christmas and Easter, as a communal activity that expresses warmth and hospitality.
Salvadoran Tamales are now enjoyed worldwide, representing Salvadoran culture and culinary heritage.
Ingredients
- 3 cups masa harina (corn flour)
- 2 cups chicken broth
- 1 cup lard or vegetable shortening
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1 cup tomato sauce
- 2 cups cooked and shredded chicken or pork
- 1 cup sliced carrots
- 1 cup diced potatoes
- 1 cup green peas
- 1/2 cup diced bell peppers
- 1/2 cup chopped onions
- 1/4 cup chopped cilantro
- 1 tablespoon achiote paste (optional)
- Banana leaves, cut into 10x12-inch rectangular pieces, soaked in warm water
Method
1. Prepare the Dough: In a large bowl, combine the masa harina, chicken broth, lard or vegetable shortening, baking powder, salt, and tomato sauce. Mix until a smooth dough forms. For added color, incorporate achiote paste if desired.
2. Prepare the Filling: In a separate bowl, mix the cooked and shredded chicken or pork with sliced carrots, diced potatoes, green peas, bell peppers, onions, and cilantro.
3. Assemble the Tamales: Pat a banana leaf dry. Place 1/4 to 1/3 cup of masa dough on the leaf, spreading it into a rectangular shape. Add a generous amount of the filling mixture on top.
4. Wrap the Tamales: Fold the banana leaf over the masa and filling. Fold the sides towards the center and secure with kitchen twine or additional strips of banana leaf.
5. Steam the Tamales: In a large steamer pot, add water (ensuring it does not touch the tamales). Arrange the tamales vertically, packing them tightly. Steam over medium heat for 1.5 to 2 hours, or until the masa is cooked and firm.
6. Serve: Let the tamales cool slightly before unwrapping. Serve warm.
Notes
- For extra flavor, consider adding olives or capers to the filling.
- Corn husks can be used as a substitute for banana leaves, though the flavor and texture will vary.
- Tamales can be prepared in advance and frozen. To reheat, steam for about 20 minutes.
Enjoy the rich flavors and cultural heritage of Salvadoran Tamales, a dish that brings together tradition, flavor, and community.
Nutrition Value:
1. 3 cups masa harina (corn flour)
- Calories: 1,200 kcal
- Carbohydrates: 288 g
- Protein: 27 g
- Fat: 9 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (especially niacin)
- Minerals: Magnesium, phosphorus, iron
- Nutritional benefit: Masa harina provides a good source of energy from carbohydrates and is rich in essential minerals like magnesium and iron. It is also a key source of dietary fiber.
2. 2 cups chicken broth
- Calories: 30 kcal
- Carbohydrates: 1 g
- Protein: 6 g
- Fat: 1 g
- Sodium: 1,200 mg
- Cholesterol: 10 mg
- Vitamins: Small amounts of B vitamins
- Minerals: Sodium, potassium
- Nutritional benefit: Chicken broth adds flavor and some protein while contributing to hydration. It can also be a source of sodium, which enhances taste but should be consumed in moderation.
3. 1 cup lard or vegetable shortening
- Calories: 900 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 100 g
- Sodium: 0 mg
- Cholesterol: 80 mg (lard only)
- Vitamins: Vitamin E (in vegetable shortening)
- Minerals: Minimal
- Nutritional benefit: Lard or vegetable shortening provides rich flavor and texture to tamales. Lard contains cholesterol, while vegetable shortening can offer a higher amount of unsaturated fats.
4. 1 teaspoon baking powder
- Calories: 0 kcal
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 500 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Baking powder helps the masa rise and become light and fluffy, although it provides minimal nutritional benefits.
5. 1 teaspoon salt
- Calories: 0 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2,300 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Salt enhances the flavor of the tamales but should be used in moderation due to its high sodium content.
6. 1 cup tomato sauce
- Calories: 70 kcal
- Carbohydrates: 16 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 600 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, iron
- Nutritional benefit: Tomato sauce provides essential vitamins like Vitamin C and A, as well as antioxidants that support immune health.
7. 2 cups cooked and shredded chicken or pork
- Calories: 400 kcal (chicken), 500 kcal (pork)
- Carbohydrates: 0 g
- Protein: 40 g (chicken), 45 g (pork)
- Fat: 20 g (chicken), 30 g (pork)
- Sodium: 60 mg (chicken), 70 mg (pork)
- Cholesterol: 120 mg (chicken), 125 mg (pork)
- Vitamins: B vitamins, especially niacin and B6
- Minerals: Phosphorus, selenium, zinc
- Nutritional benefit: Chicken or pork provides high-quality protein and essential nutrients like B vitamins, which support energy metabolism and overall health.
8. 1 cup sliced carrots
- Calories: 50 kcal
- Carbohydrates: 12 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 50 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin K, Vitamin C
- Minerals: Potassium, calcium
- Nutritional benefit: Carrots are rich in Vitamin A, which supports vision and immune function. They also provide dietary fiber and antioxidants.
9. 1 cup diced potatoes
- Calories: 130 kcal
- Carbohydrates: 30 g
- Protein: 3 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, magnesium
- Nutritional benefit: Potatoes are a good source of carbohydrates and potassium, essential for energy and maintaining healthy blood pressure levels.
10. 1 cup green peas
- Calories: 80 kcal
- Carbohydrates: 14 g
- Protein: 5 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin K, folate
- Minerals: Iron, manganese
- Nutritional benefit: Green peas are high in protein and fiber and provide important vitamins and minerals that support overall health and digestion.
11. 1/2 cup diced bell peppers
- Calories: 20 kcal
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A, Vitamin B6
- Minerals: Potassium
- Nutritional benefit: Bell peppers are low in calories and high in Vitamin C and antioxidants, which help to boost the immune system.
12. 1/2 cup chopped onions
- Calories: 30 kcal
- Carbohydrates: 7 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, calcium
- Nutritional benefit: Onions provide flavor and contain antioxidants and vitamins that support heart health and immune function.
13. 1/4 cup chopped cilantro
- Calories: 1 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Iron, potassium
- Nutritional benefit: Cilantro adds a fresh flavor and provides vitamins and minerals that contribute to overall health and digestion.
14. 1 tablespoon achiote paste (optional)
- Calories: 20 kcal
- Carbohydrates: 5 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 200 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A
- Minerals: Iron
- Nutritional benefit: Achiote paste adds color and a distinct flavor to tamales. It also provides small amounts of Vitamin A and iron.
15. Banana leaves, cut into 10x12-inch rectangular pieces, soaked in warm water
- Calories: 0 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Banana leaves are used primarily for wrapping and imparting a subtle aroma to the tamales. They do not contribute nutritional value but are crucial for the cooking process.
This breakdown provides detailed nutritional information and benefits for each ingredient used in Salvadoran Tamales.
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