Tamales are a delicious and comforting meal, traditionally featuring a fluffy masa dough and a savory or sweet filling. While a great treat, they can be heavy. To build a balanced and satisfying meal, the right side dishes are essential. These pairings should complement the tamale’s richness without adding unnecessary fats and calories. By incorporating fresh, fiber-rich, and protein-packed components, you can enjoy a hearty and healthy tamale dinner.
Fresh and Light Side Salads
Side salads offer a perfect contrast to the dense, warm texture of a tamale, providing a cooling and crunchy element. They are an excellent way to add vitamins, fiber, and vibrant flavor to your plate.
Jicama Slaw: A fantastic alternative to traditional coleslaw, jicama slaw is refreshing and crunchy. Jicama, a root vegetable, offers a slightly sweet, crisp texture. To make a healthy version, combine shredded jicama with thinly sliced red onion, carrots, cilantro, and a dressing made from fresh lime juice, a touch of honey, and a pinch of salt.
Cucumber, Tomato, and Avocado Salad: Simple and quick to prepare, this salad is loaded with nutrients and healthy fats. Dice fresh cucumber, tomatoes, and ripe avocado. Toss with a dressing of olive oil and lemon juice. The coolness of the cucumber and the healthy fats from the avocado balance the heat and spice of many tamale fillings.
Black Bean and Corn Salad: A classic combination, this salad provides a great dose of fiber and plant-based protein. Combine canned black beans (rinsed), fresh or frozen corn, diced red onion, bell peppers, and cilantro. Dress it with a simple lime vinaigrette. This salad can be prepared ahead of time, allowing the flavors to meld beautifully.
Satisfying, Protein-Packed Beans
Beans are a classic pairing for tamales and can be a very healthy component if prepared correctly. They add substantial fiber and protein, making the meal more filling and nutritious.
Mexican Black Beans (Frijoles de la Olla): Instead of using lard-heavy refried beans, opt for simple, simmered black beans. Cook dried or canned black beans with onion, garlic, and epazote for an authentic, flavorful taste. Serve them in their flavorful broth for a lighter side that still delivers on tradition.
Black Bean Soup: A warm bowl of black bean soup is comforting and packed with nutrition. Use a base of onions, garlic, and vegetable broth. Blend some of the cooked beans to create a creamy texture without the need for heavy cream. Top with a sprinkle of cilantro and a squeeze of lime juice.
Charro Beans (Frijoles Charros): While traditional charro beans can contain bacon, a healthier version can be made by omitting the pork or using a very small amount of turkey bacon for flavor. The key is to load up the soup with pinto beans, onions, garlic, and tomatoes, letting the spices shine through.
Zesty Toppings and Salsas
The right toppings and salsas can elevate your tamales, adding moisture, heat, and freshness. They are a great way to introduce flavor without a lot of calories.
Pico de Gallo: This fresh, chunky salsa is an absolute must. Made from diced tomatoes, onions, jalapeños, and cilantro, it is naturally low in calories and fat while providing a burst of flavor.
Guacamole: Everyone's favorite avocado dip adds a rich, creamy texture and healthy monounsaturated fats. Make a simple version with ripe avocados, lime juice, a hint of salt, and finely diced red onion and cilantro.
Salsa Verde: A vibrant and tangy salsa made from tomatillos, green chilies, onions, and cilantro. It's an excellent low-calorie sauce that cuts through the richness of the masa.
Smarter Grain and Vegetable Choices
Traditional Mexican rice can be heavy, but there are healthy alternatives that still offer a satisfying grain component. Roasted vegetables are another fantastic, nutrient-dense option.
Cilantro-Lime Cauliflower Rice: For a low-carb alternative, swap white rice for cauliflower rice. It’s light, zesty, and soaks up all the delicious flavors of your tamales and salsas without the added carbohydrates.
Roasted Mexican Mushrooms (Champiñones a la Mexicana): Sautéing mushrooms with tomatoes, onions, and garlic is a delicious and healthy side dish. Mushrooms are rich in antioxidants and a great source of Vitamin D.
Grilled Vegetables: Fire up the grill for a smoky, flavorful side. Asparagus, zucchini, bell peppers, and onions are excellent choices. A simple olive oil and lime juice marinade is all you need to enhance their natural sweetness.
Tips for a Healthier Tamale Experience
- Choose Lean Fillings: Opt for lean fillings like chicken or vegetables over fattier pork.
- Go Easy on the Toppings: Use a light hand with sour cream and cheese, focusing more on fresh salsas.
- Balance Your Plate: Ensure your meal is mostly vegetables, a good portion of lean protein, and a smaller amount of masa.
- Use Healthy Fats: When cooking, use healthy fats like olive oil or avocado oil instead of lard.
- Hydrate with Water: Pair your meal with water or a low-sugar agua fresca, like agua de jamaica, instead of sugary sodas.
| Feature | Traditional Tamale Meal | Healthy Tamale Meal |
|---|---|---|
| Tamale | Pork tamale made with lard | Lean chicken tamale with reduced fat masa |
| Side Grains | Heavy Mexican red rice with lots of oil | Light Cilantro-Lime Cauliflower Rice |
| Beans | Lard-fried refried beans | Slow-cooked Mexican black beans (no fat) |
| Toppings | Full-fat sour cream, shredded cheese | Pico de Gallo, fresh Guacamole |
| Sauce | Heavy, fatty sauce | Zesty Salsa Verde or fresh salsa |
| Salad | Minimal or none | Jicama Slaw or Black Bean and Corn Salad |
Incorporating these healthy and flavorful pairings into your next tamale feast is simple and rewarding. You don't have to sacrifice taste to make a more nutritious meal. By focusing on fresh vegetables, lean proteins, and lighter cooking methods, you can create a satisfying and guilt-free tamale experience.
Learn more about healthy Mexican sides recommended by a dietitian here
