Healthy Recipes

Meatless Monday Recipe: Quinoa Tamale

You can get the same taste and nutritional value by leaving out the traditional corn husks and, instead, layering the components of the recipe in a bowl.

Meatless Monday Recipe: Quinoa Tamale
Pin it Romulo Yanes


12 corn husks
1 cup quinoa
1 1∕4 cups water, plus 1/2 cup
1∕2 pound tomatillos
1 large, ripe avocado
1 tablespoon cilantro
Juice of 1 fresh lime
1 jalapeno, ribs and seeds removed
2 scallions (tops only)
Salt to taste
1/4 pound mushrooms
1/2 pound onion
1 cup sweet corn


1. Soak the corn husks in warm water for 20 minutes, or until soft. Allow to cool and tear 2 pieces of 1∕4-inch strips off of each of the corn husks, along the grain. Set aside.
2. While the corn husks are soaking, cook the quinoa and water over low heat in a covered saucepan for about 20 minutes or until all the water absorbs. Allow to cool.
3. To make sauce, clean and husk tomatillos. Chop and puree tomatillos, avocado, cilantro, lime juice, jalapeno, scallions, remaining water and salt.
4. Lay the corn husks flat, add about 3∕4 cup of quinoa on each corn husk. Wrap the husk over quinoa, and tie at the ends with the strips.
5. Sautee mushrooms, onion and sweet corn for about 4 minutes until onions are translucent.
6. Slice the top of the husk so that the quinoa is exposed. Pour about 1 1∕2 ounces of pur.e onto the center of a plate, place the tamale on the puree and pour the mushrooms, corn and onions over the top of tamale. (If you are serving the recipe in a bowl, pour 1 1∕2 ounces of puree in first, add 3/4 cup quinoa, then top with the mushroom, corn and onion mixture.)

Nutritional facts: 

Serves 12. Per serving: 115 calories, 4 g fat (.5 g saturated fat), 4 g protein, 18 g carbohydrate, 3.5 g fiber, 5 mg sodium.