Heart-Healthy Sopes
Indulge in the vibrant flavors of **Heart-Healthy Sopes**, a nutritious twist on a classic Mexican favorite! Made with homemade masa harina shells that are lightly crisped in avocado or olive oil, these wholesome sopes are topped with creamy mashed black beans, ripe avocado, crunchy romaine lettuce, juicy cherry tomatoes, and a zesty splash of fresh lime juice. This recipe keeps things light with heart-friendly ingredients, such as low-sodium black beans and optional plant-based yogurt, while still delivering all the flavor you crave. Perfect for a quick 40-minute meal, these customizable sopes are not only delicious but also packed with fiber, healthy fats, and refreshing textures. Garnished with fresh cilantro, they're a visually stunning dish ideal for a healthy lunch or dinner that the whole family will love!
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Recipe Information
Ingredients
- 2 cups masa harina (corn flour)
- 1.5 cups warm water
- 0.25 teaspoons salt substitute (optional, for flavor)
- 1 tablespoons avocado oil or olive oil
- 1 cups black beans (low-sodium, rinsed and drained)
- 1 large avocado, diced
- 1 cup romaine lettuce or mixed greens, chopped
- 0.5 cups cherry tomatoes, diced
- 1 large lime, juiced
- 0.5 cups unsweetened plain yogurt (plant-based, optional)
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoons smoked paprika (for flavor)
Instructions
In a medium mixing bowl, combine the masa harina, warm water, and salt substitute (if using). Mix until a smooth dough forms. It should feel soft but not sticky. If it's too dry, add a tablespoon of water at a time.
Divide the dough into 8 equal portions and roll each portion into a ball. Flatten each ball into a round disk about 1/4 inch thick.
Heat a large non-stick skillet over medium heat. Cook each disk for about 1-2 minutes per side, until lightly browned but still soft. Remove from the skillet and let them cool slightly.
Once cool, pinch the edges of each disk upwards to form a shallow rim, creating the sope shape.
In the same skillet, heat the avocado or olive oil over medium heat. Lightly crisp the sopes for about 1-2 minutes on each side. Remove and set aside.
Prepare the toppings by mashing the black beans into a spreadable consistency and seasoning them with smoked paprika if desired. Dice the avocado, chop the lettuce or greens, and dice the cherry tomatoes.
Spread a thin layer of the mashed black beans onto each sope. Top with chopped lettuce, diced avocado, and cherry tomatoes.
Drizzle each sope with fresh lime juice and, if desired, add a dollop of unsweetened plant-based yogurt for creaminess.
Garnish with chopped cilantro and serve immediately. Enjoy a heart-healthy and delicious meal!
Nutrition Facts
Calories |
1624 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.9 g | 73% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 330 mg | 14% | |
| Total Carbohydrate | 252.6 g | 92% | |
| Dietary Fiber | 46.8 g | 167% | |
| Total Sugars | 7.5 g | ||
| Protein | 45.5 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 614 mg | 47% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2807 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
