Tamales with Mole Sauce

Searching for a delicious authentic ethnic Mexican dish? Tamales are traditional Mexican food that are made with ground corn, chilies and meat.

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Searching for a delicious authentic ethnic Mexican dish? 

Tamales are traditional Mexican food that are made with ground corn called masa, chilies and meat wrapped in a corn husk. In this recipe some ingredients are altered to maximize health benefit’s! 

In this episode of Gluten Free Tasty, Jenné makes one of her vegan specialties: tamales with mole sauce. These hearty tamales are packed with flavor from the mushrooms, corn, red pepper, onion, garlic, and cilantro. Buen provecho! Enjoy our healthy and gluten free tamale recipe and make sure you share your homemade creations with us.



  • 2 cups + ¼ cup water
  • 2 cups Masa Harina dough flour
  • 2 teaspoon coconut oil
  • 2 handfuls of chopped cilantro, chopped
  • 3 cups sliced baby bella mushrooms
  • 1 cup corn kernels
  • 2 red bell peppers, diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons sea salt
  • 1 teaspoon cayenne pepper
  • 1 ½ teaspoons black pepper
  • ¼ cup pecans
  • 2 tablespoons cocoa powder
  • 1 ½ teaspoons cumin
  • ½ teaspoon cinnamon
In a sauce pan, bring 2 cups of water, coconut oil and salt to a boil. Turn off heat and slowly stir in the masa harina and 1 handful of cilantro. You will have a thick dry dough. Transfer to a bowl and allow to cool. In a large pan heat 2 tablespoons of coconut or olive oil on medium heat. Add ½ an onion and garlic; sauté until translucent. Add 1 red bell pepper, mushrooms, corn, cilantro and spices; cook until the vegetables have softened. Assuming that the masa has cooled off, scoop about 1/3 cup out and roll into a ball. Do this with the remaining masa. You will have about 14 balls. Remove one large corn husk from its soaking bowl and place on a clean work surface. Near the bottom center of the husk place one masa ball and flatten with your palm. In the center, place a couple of tablespoons of the filling. Fold the bottom end of the husk up and over the filling, now fold the right side over, then the left, creating a little packet. Fold as tightly as possible, and tie the top of the tamale with a strip of corn husk. Do this with the remaining masa and filling. If the husk rips, or is too small to fold, use two husks, one overlapping the other to create a larger base. Once the tamales are assembled, prepare a steam basket. Make sure to use enough water, as these will steam for a minimum of one hour. Place tamales in basket, as many as will fit snug, and cover to steam for an hour. To test if tamales are done, they should be slightly firm to the touch. I find that 60 minutes is a good amount of time to cook, though a few minutes more or less is probably fine. While the tamales are steaming make the molé! In a small pot heat 1 tablespoon of coconut or olive oil on medium heat. Add ½ cup onions, 1 red bell pepper and garlic; cook until the onions are translucent. Add pecans, and stir to coat and lightly toast. Stir in spices, then cocoa powder and water. Bring to a simmer, then remove from heat. Allow to cool, then add the mixture to a food processor. Blend until it becomes a thick sauce. To serve, cut open the tamale and spoon a generous amount of molé on top. Garnish with chopped cilantro. Buen provecho! Serves 6-8

Nutrition Information

Recipe Serves: 6
Nutrition Information Based on a Single Serving
Calories 1829%
Fat 5gr7%
Cholesterol 0mg0%
Sodium 590mg25%
Carbohydrates 32gr24%
Fiber 4gr16%
Sugar 4gr8%
Protein 5gr9%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Cholesterol