Cuban tamales are a beloved staple in Cuban cuisine, made with masa dough stuffed with seasoned meat or vegetables, wrapped in banana leaves, and steamed until tender. This dish is a popular choice for special occasions and family gatherings, cherished for its rich, complex flavors and comforting texture.
Tamales have a long history in Latin American cuisine, with variations found across many countries. Cuban tamales stand out due to their unique preparation method and ingredients, which reflect the island's rich culinary traditions. The use of masa harina, a special type of corn flour, along with flavorful fillings like pork or beef, highlights the blend of indigenous and Spanish influences in Cuban cooking.
Ingredients:
- 2 cups masa harina
- 2 cups warm water
- 1 cup lard or vegetable shortening
- 1 teaspoon salt
- 2 teaspoons baking powder
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 2 pounds pork shoulder or beef chuck roast, diced
- 2 cups chicken broth
- 1 onion, diced
- 1 green bell pepper, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Banana leaves, cleaned and cut into 12-inch squares
Method:
1. Prepare the Masa Dough: In a large bowl, mix masa harina, warm water, lard or vegetable shortening, salt, baking powder, cumin, garlic powder, onion powder, and paprika until smooth.
2. Cook the Filling: In a pot, simmer the diced pork or beef in chicken broth until tender. Add onion, green bell pepper, garlic, oregano, cumin, paprika, salt, and pepper. Cook until vegetables are soft and the liquid reduces.
3. Assemble the Tamales: Spread a small amount of masa dough onto a banana leaf square. Place a spoonful of the meat mixture in the center. Roll the banana leaf around the filling, tucking in the edges, and tie with string or another strip of banana leaf.
4. Steam the Tamales: Arrange the tamales in a steamer basket in a large pot, adding water up to the bottom of the basket. Steam for 2-3 hours, or until the masa is cooked and the filling is hot.
5. Serve: Allow tamales to cool slightly before serving. Enjoy with condiments like hot sauce, chopped onions, and cilantro.
Notes:
- Clean banana leaves thoroughly before use. Wipe with a damp cloth and cut into appropriate squares.
- For convenience, use pre-cooked meat or canned vegetables for the filling.
- Tamales can be frozen for later use. Reheat by steaming for 15-20 minutes.
Nutrition Value:
1. 2 cups masa harina
- Calories: Approximately 680
- Carbohydrates: 140 grams
- Protein: 16 grams
- Fat: 4 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains B vitamins, including niacin and riboflavin
- Minerals: Rich in magnesium, phosphorus, and iron
- Nutritional Benefit: Masa harina is a good source of complex carbohydrates and essential minerals, which provide energy and support overall health.
2. 2 cups warm water
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Contains trace amounts of minerals depending on the water source
- Nutritional Benefit: Water is crucial for hydration and helps in the proper functioning of bodily processes.
3. 1 cup lard or vegetable shortening
- Calories: Approximately 900
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 100 grams
- Sodium: 0 milligrams
- Cholesterol: 90 milligrams (lard only)
- Vitamins: Vitamin D (in lard)
- Minerals: None
- Nutritional Benefit: Lard or vegetable shortening provides a rich source of fat, which adds flavor and helps achieve a tender texture in tamales.
4. 1 teaspoon salt
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,300 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation to manage sodium intake.
5. 2 teaspoons baking powder
- Calories: 5
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 500 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Baking powder helps leaven the masa dough, giving it a lighter, fluffier texture.
6. 1 teaspoon cumin
- Calories: 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamins A, C, and E
- Minerals: Iron, calcium, magnesium
- Nutritional Benefit: Cumin adds flavor and provides essential minerals and antioxidants.
7. 1 teaspoon garlic powder
- Calories: 9
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains some vitamin B6
- Minerals: Trace amounts of calcium and potassium
- Nutritional Benefit: Garlic powder adds flavor and has potential health benefits, including antimicrobial properties.
8. 1 teaspoon onion powder
- Calories: 8
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin B6 and some vitamin C
- Minerals: Trace amounts of calcium and potassium
- Nutritional Benefit: Onion powder enhances flavor and provides beneficial antioxidants.
9. 1 teaspoon paprika
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A
- Minerals: Iron, potassium
- Nutritional Benefit: Paprika adds color and flavor, and is a good source of antioxidants and vitamins.
10. 2 pounds pork shoulder or beef chuck roast, diced
- Calories: Approximately 1,700 (pork) or 1,500 (beef)
- Carbohydrates: 0 grams
- Protein: 150 grams
- Fat: 130 grams
- Sodium: 200 milligrams (varies)
- Cholesterol: 400 milligrams (varies)
- Vitamins: B vitamins (especially B12 and niacin)
- Minerals: Iron, zinc
- Nutritional Benefit: Provides a rich source of protein and essential nutrients like iron and zinc.
11. 2 cups chicken broth
- Calories: 30
- Carbohydrates: 1 gram
- Protein: 3 grams
- Fat: 1 gram
- Sodium: 800 milligrams
- Cholesterol: 10 milligrams
- Vitamins: Contains small amounts of vitamins B and C
- Minerals: Sodium, potassium
- Nutritional Benefit: Adds flavor and provides some protein and essential nutrients.
12. 1 onion, diced
- Calories: 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C
- Minerals: Contains potassium and trace amounts of calcium and iron
- Nutritional Benefit: Onions provide vitamins, antioxidants, and contribute to flavor.
13. 1 green bell pepper, diced
- Calories: 25
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and A
- Minerals: Contains potassium and trace amounts of calcium and iron
- Nutritional Benefit: Provides vitamins and antioxidants while adding flavor and color.
14. 3 cloves garlic, minced
- Calories: 12
- Carbohydrates: 3 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and B6
- Minerals: Provides trace amounts of calcium, potassium, and iron
- Nutritional Benefit: Garlic adds flavor and has potential health benefits, including antimicrobial properties.
15. 1 teaspoon dried oregano
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K
- Minerals: Iron, calcium
- Nutritional Benefit: Oregano adds flavor and provides antioxidants and vitamins.
16. Salt and pepper to taste
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies with amount of salt
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium (for salt)
- Nutritional Benefit: Enhances flavor; salt should be used in moderation to manage sodium intake.
17. Banana leaves, cleaned and cut into 12-inch squares
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamins A and C
- Minerals: Provides trace minerals such as potassium and calcium
- Nutritional Benefit: Banana leaves are used for wrapping and imparting a subtle flavor to the tamales.
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