Jackfruit Tamales

Jackfruit Tamales

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From: EatingWell.com, March 2019

These vegetarian tamales are made with jackfruit, a tropical fruit with a meatlike, chewy texture. The spiced jackfruit, black beans and sweet potatoes are stuffed inside dense masa and wrapped in a corn husk to lock in moisture and flavor during steaming.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1¼ cups unsalted vegetable broth
  • ¾ cup frozen corn kernels, thawed
  • 2 cups masa harina
  • ¼ cup unsalted butter, melted
  • ¾ teaspoon baking powder
  • ½ teaspoon kosher salt, divided
  • 1 tablespoon canola oil
  • ¼ cup finely chopped red onion
  • 1 cup finely diced sweet potato
  • 1 (4 ounce) can chopped green chiles, undrained
  • 1 cup water, divided
  • ¼ cup unsalted canned black beans, rinsed
  • 2 ounces shredded reduced-fat Mexican cheese blend (about ½ cup)
  • 1 (15 to 20 ounce) can green jackfruit in brine, rinsed and finely shredded
  • 8 ounces fresh tomatillos (about 4 medium), husks removed
  • ½ cup chopped fresh cilantro
  • 1 large garlic clove
  • ½ teaspoon sugar
  • 12 dried corn husks, soaked in water for 30 minutes
  • 2 cups boiling water


  • Prep

  • Ready In

  1. Preheat oven to 375°F. Place broth and corn in a blender; blend until smooth, about 30 seconds. Combine the corn mixture, masa harina, butter, baking powder and ¼ teaspoon salt in a large bowl; stir until a dough forms. Set aside.
  2. Heat oil in a large skillet over medium-high heat. Add onion and sweet potato; cook, stirring often, until the onion is tender, about 3 minutes. Add chiles and ⅔ cup water; cover and cook, stirring occasionally, until the sweet potato is tender, 5 to 6 minutes. Remove from heat; add beans. Mash with a potato masher until coarsely mashed. Stir in cheese and jackfruit.
  3. Place tomatillos, cilantro, garlic, sugar and the remaining ¼ teaspoon salt and ⅓ cup water in a blender; blend until smooth, 45 to 60 seconds. Stir ¼ cup of the tomatillo mixture into the jackfruit mixture; set aside the remaining tomatillo mixture.
  4. Lay 1 soaked husk flat on a work surface. Place 3 tablespoons of the masa dough in the center (about 1 inch from the top) and, using wet fingertips, press the dough into a 4-by-3-inch rectangle. Spoon 2 tablespoons of the jackfruit mixture down 1 side of the dough. Roll the husk over the filling, being sure to cover the filling with dough. Fold the bottom end of the husk under.
  5. Line a broiler pan rack with a damp kitchen towel. Place the tamale seam-side down on the rack. Repeat with the remaining husks, dough and jackfruit mixture. Cover the tamales with another damp towel. Pour boiling water in the bottom of the broiler pan; insert the rack.
  6. Carefully transfer the tamales to the oven; steam until the filling is firm, about 30 minutes, adding water as necessary to maintain a depth of about ½ inch. Let stand for 10 minutes. Serve with the tomatillo sauce.

Nutrition information

  • Serving size: 2 tamales
  • Per serving: 361 calories; 15 g fat(7 g sat); 10 g fiber; 54 g carbohydrates; 9 g protein; 19 mcg folate; 25 mg cholesterol; 6 g sugars; 0 g added sugars; 3,852 IU vitamin A; 53 mg vitamin C; 246 mg calcium; 3 mg iron; 448 mg sodium; 466 mg potassium
  • Nutrition Bonus: Vitamin C (88% daily value), Vitamin A (77% dv), Calcium (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 2 fat, ½ fruit, ½ medium-fat protein, ½ vegetable

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