Published on December 09, 2022

Tamale Traditions of Latin America

Tamales

By Chris Torres, RDN, Clinical Dietitian and Megan Deal, Dietetic Intern

Tamales derive their name from the word tamalii, an Aztec word meaning “wrapped food” and have satisfied appetites as far back as 5,000 BC. Although they can be made year-round, for many families they have become linked with the holiday season and are an annual tradition.

This deceptively simple dish is labor and time intensive – an endeavor that requires many hands. Tamales can come in all different shapes and sizes, ranging from small corn husk wrapped varieties, to larger vegetarian ones. Despite how they are made or what they are filled with, tamales symbolize more than just a meal to Latin families. Tamales are about tradition - bringing multiple generations together in a labor of love often accompanied by warm memories and laughter. Read below for a tour of tamales across a few Latin countries.

A Tour of Tamales in Latin America

map of latin america

1. Mexico

Tamales from Mexico are usually made starting with masa (a dough made from maize) and lard. The masa is then filled with marinated chicken or pork, wrapped in corn husks and slow cooked using steam. In Mexico, you will find many different varieties of tamales, from spinach and pineapple to pork and turkey. Tamales are often consumed with a drink called Atole, a thick, corn-flour based drink seasoned with spices like vanilla, cinnamon, and piloncillo.

2. Nicaragua

Tamales in Nicaragua, often referred to as nacatamles, are made starting with nixtamalized corn masa, lard, achiote, and salt. The flavorful filling contains tomatoes, bell peppers, potatoes, achiote-seasoned pork, olives, onions, chile congo, and spearmint springs, all wrapped in a banana leaf.

3. Columbia

Like nacatamles, tamales in Columbia are also wrapped in banana leaves, making them much larger than a typical tamale wrapped in corn husks. Typically, these tamales are low on spice, and contain ingredients such as carrots, potatoes, and olives. Tamales vary by region - for example, in Santa Fe you may see tamales santafereños, whereas in Antioquia you’ll see tamales antioqueños.

4. Guatemala

Chicken or pork, bell peppers, capers, raisins, olives, and masa wrapped in a banana leaf and topped with a red tomato sauce make a Guatemalan tamale. These ingredients make up one of hundreds of types of tamales enjoyed throughout Guatemala.

5. Costa Rica

Costa Rica tamales tend to vary based on the season and time of year. Tamales for the upcoming Christmas holiday include rice, peas, potatoes, and pork or chicken, wrapped in a banana leaf. Holiday tamales are topped with the sweet, spicy, and tangy sauce, salsa lizano.

6. Cuba

These tamales are usually a lot smaller than a traditional Mexican tamale, filled with garlic and tomato paste. Cuban tamales feature seasoning and fried pork that is evenly distributed throughout the corn masa and are usually not served with any form of sauce.

Nutrition

Tamales are not only a delicious holiday staple, but they are a source of protein and carbohydrates and can contain various vitamins/minerals as well. Large meat-based tamales (made with chicken, pork, or turkey) can offer up to 12 grams of complete protein, which provides essential amino acids needed to support healthy bones and muscles and can also aid in satiety. They also provide carbohydrates to support energy levels.

Tamales are unique in that the recipes are often personalized based on region, culture, and family traditions. Depending on the fillings and spices, some tamales may offer higher levels of vitamin and mineral than others. Common meat-based tamales, filled with ingredients like cheese, corn, potatoes, chicken, and pork, offer micronutrients like vitamin A, calcium, zinc, potassium, and iron. Adding additional spices, like chili peppers, can give tamales an extra kick, while also providing capsaicin, which may support vascular and metabolic health.

Chicken Tamales with Green Salsa (Tamales de Pollo en Salsa Verde) Recipe

Servings Per Recipe: 30 | Prep Time: 40 min | Cook Time: 1 hour | Total: 1 hour 40 min

Ingredients

Dough

  • 5 cups of dry masa harina for tamales
  • 1 ¾ cups of avocado oil (note: lard used in traditional recipes)
  • 6 cups of chicken broth
  • 1 tsp baking powder
  • 1 tsp salt (optional/to taste)

Chicken Filling

  • 1 ½ pounds chicken breast (4 cups shredded chicken)
  • 2 cloves of garlic
  • 2 thick slices of onion
  • Water to cover

Green Sauce

  • 1 ½ pound of tomatillos (green tomatoes, husk removed)
  • 6 serrano peppers or 4 jalapenos
  • 2 cloves of garlic, peeled
  • 1 tsp salt

Wrapping

  • 45 corn husks
  • Warm water to soak

Directions

Dough

  1. Pour oil into a large bowl (or if using lard, beat lard until lighter in color). Slowly add the corn masa harina, baking powder, and chicken broth.
  2. Mix well and add salt to taste.
  3. Beat until all ingredients are well combined and dough is light and spongy.

Filling

  1. Place the chicken, white onion, and garlic in a pot. Cover with water and cook over medium heat until meat is tender.
  2. In a separate pot, cook the tomatillos, peppers, and garlic in water over medium heat until they are cooked and tender (about 15-18 minutes)
  3. Let the chicken cool, then shred into small pieces, set aside
  4. Place the cooked tomatoes, peppers, and garlic in a blender, and process until you have a smooth salsa
  5. Combine shredded chicken and green sauce into a bowl and set aside

Assembling the Tamales

  1. Place corn husks in a warm bath of water for about 40 minutes
  2. Remove the corn husks from the water and dry them with a cloth or paper towel
  3. Place the corn husks on your work surface with the smooth side up and the wide end facing toward you. Place about 2-3 tablespoons of the dough in the center, spreading evenly about ¼ inch thick.
  4. Place 2 tablespoons of the chicken-green sauce filling in the center of the masa, leaving margin on both sides
  5. Fold both sides of the husk to the center, then fold the bottom up towards the center (repeat this process for all husks and fillings)
  6. Add 3 cups of hot water to a pit and place on a steamer rack
  7. Place a layer of tamales on the steamer in a standing position
  8. Cover with a layer of the corn husks, a dish towel, and the pot lid
  9. Steam for about 60 minutes on medium heat

Nutrition Facts

Per Serving: Calories: 209, Protein 7g, Carbohydrates 16g, Dietary Fiber 2g, Sugar 1g, Fat 14g, Cholesterol 15mg, Sodium 260mg

Recipe Adapted From: https://www.mexicoinmykitchen.com/tamales-chicken-in-green-salsa/#recipe

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit https://www.torrancememorial.org/Nutrition for upcoming classes and programs!