Low Sodium Sopes
Discover the wholesome delight of Low Sodium Sopes, a healthier twist on the classic Mexican street food. Crafted with fresh masa harina dough, these savory corn cakes are toasted to perfection and then formed into edible bowls ready to hold vibrant, flavorful fillings. Packed with unsalted black beans sautéed with garlic and cumin, plus a medley of toppings like creamy avocado slices, shredded cabbage, and zesty tomato salsa, this recipe delivers authentic taste without compromising on sodium content. Perfect for anyone seeking a heart-friendly option, these sopes are quick to prepare, taking just 45 minutes, making them an ideal choice for a weeknight dinner or casual gathering. Garnish with fresh cilantro and a squeeze of lime for the ultimate low-sodium culinary experience—packed with texture, color, and irresistible flavor!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Masa harina (corn flour)
- 1.5 cups Water
- 3 tablespoons Vegetable oil
- 1 cup Black beans (unsalted, cooked or canned, rinsed)
- 1 clove Garlic (minced)
- 0.5 teaspoons Cumin (ground)
- 1 medium Avocado (sliced for garnish)
- 0.25 cup Fresh cilantro (chopped)
- 1 lime Lime wedges (for serving)
- 0.75 cup Unsalted tomato salsa or diced fresh tomatoes
- 1 cup Cabbage or lettuce (shredded)
- 0.25 teaspoons Low-sodium chili powder (optional, for additional flavor)
Instructions
In a large mixing bowl, combine the masa harina and water. Mix until a smooth dough forms; it should be pliable but not sticky. Add more water, 1 tablespoon at a time, if the dough feels too dry.
Divide the dough into 8 equal portions and roll each into a ball. Flatten each ball into a thick disc, about 3-4 inches in diameter.
Heat a large skillet or griddle over medium heat. Cook each disc for 1-2 minutes on each side, until lightly toasted.
Remove the discs from the heat, and while they are still warm, pinch the edges upward to form a shallow rim, creating small 'bowl' shapes. Set aside.
In a skillet, heat 1 tablespoon of vegetable oil over medium heat. Add the minced garlic and sauté for 30 seconds, then stir in the black beans. Add cumin and low-sodium chili powder (if using). Cook for 3-4 minutes until heated through. Mash the beans slightly with the back of a spoon to create a spreadable consistency.
In the same skillet, heat the remaining vegetable oil and cook the sopes for an additional 1-2 minutes on each side until golden and crispy. Remove and set them on a plate lined with paper towels to cool slightly.
To assemble, spread the black bean mixture on the base of each sope. Top with shredded cabbage or lettuce, tomato salsa or diced fresh tomatoes, avocado slices, and chopped fresh cilantro.
Serve immediately with lime wedges on the side for an added burst of citrus.
Nutrition Facts
Calories |
1752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.3 g | 94% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 25.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 76 mg | 3% | |
| Total Carbohydrate | 254.4 g | 93% | |
| Dietary Fiber | 48.1 g | 172% | |
| Total Sugars | 12.3 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 594 mg | 46% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2825 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.
