Plant-based tamales may be your answer if you're looking for a comforting, delicious snack that won't compromise your health goals!
Tamales are a hearty Mexican meal best enjoyed with family and friends. But did you know that the humble tamale, made with nutritious plant-based ingredients, also offers excellent health benefits?
Plant-based tamales are packed with nutrients, from filling protein and fibre to essential vitamins and minerals. They can be part of a balanced diet to promote energy, digestion, and heart health.
This article discusses four science-backed health benefits of enjoying tamales made with vegetarian masa dough and healthy plant-based fillings.
You'll see why plant-based tamales deserve a spot on your plate!
4 Health Benefits of Plant-Based Tamales
Tamales made with plant-based masa and fillings offer significant nutritional and health benefits. Let’s look at four key benefits tamales made with healthy vegan ingredients can provide:
1. Rich source of plant protein
Protein is essential for muscle building and repair, supports the immune system, and keeps you full between meals. Plant-based tamales can provide high-quality protein from the following ingredients:
● Beans
● Lens
● Tofu
● tempeh
● Spinach and other vegetables
● Ancient grains such as corn and amaranth
Masa dough is made from nutrient-rich cornmeal and contains some protein. By combining plant protein sources, you can enjoy a full range of essential amino acids in delicious tamales.
2. The rich source of fibre for gut health
Every bite of Mexican tamales contains a healthy dose of fibre from the masa dough to the filling. Soluble and insoluble fibre has a wide range of benefits for gut and overall health, including:
● Improve digestion
● Probiotics support gut bacteria
● Slow down the absorption of carbohydrates/sugar
● Keeps you full longer
● May reduce the risk of heart disease
Beans, lentils, vegetables, and corn are all high-fibre additions that make for a nutritious tamale filling.
3. Rich in essential vitamins and minerals
When you choose whole plant-based ingredients, tamales provide an array of essential micronutrients, including:
● B vitamins – support energy and brain health
● Vitamin C – supports the immune system and iron absorption
● Iron - prevents anaemia and supports oxygen circulation
● Magnesium – regulates nerve and muscle function
● Zinc – enhances immune function and DNA protection
Corn, vegetables, potatoes, nuts, and seeds provide excellent nutritional content to tamales.
4. Reduce fat and cholesterol
By substituting vegetable oil and masa dough for meat, cheese, and lard, you can enjoy tamales in the following ways:
● Less saturated fat
● No dietary cholesterol
● Reduce sodium content
It makes plant-based tamales a heart-healthy addition to any diet. Moderate oil intake is still crucial for optimal nutrition!
Conclusion
Tamales are already an incredibly delicious and comforting dish in Latin American cuisine. However, we can make this popular snack healthier and more nutritious by choosing plant-based masa and wholesome vegan fillings.
So the next time you enjoy tamales, opt for the vegetarian option—your body will thank you!
Frequently Asked Questions
Q: What are some sumptuous plant-based tamale fillings?
Ans. Rich plant-based fillings include beans, corn, peppers, greens, potatoes, sweet potatoes, tofu, tempeh, mushrooms, and vegetables like zucchini and eggplant. The possibilities are truly endless!
Q: Is it difficult to make a plant-based masa for tamales?
Ans. Not at all! Substitute lard/butter when mixing dry masa harina with hot vegetable broth until a soft but firm dough forms. Allow the tamales to cool, knead thoroughly, and assemble them as usual.
Q: Are plant-based tamales healthier than regular tamales?
Ans. By eliminating meat, dairy, and more, plant-based tamales are high in protein, vitamins, and minerals and lower in unhealthy fats and sodium. Fibre keeps us full and positively impacts digestion and blood sugar.