Low Sodium Traditional Honduran Baleadas
Experience the authentic flavors of Honduras with this Low Sodium Traditional Baleadas recipe—a healthier twist on one of the country’s most beloved dishes. Perfectly soft, homemade tortillas serve as the base for creamy refried beans delicately flavored with garlic, topped with crumbled low-sodium queso fresco, and a dollop of tangy sour cream or Greek yogurt. With optional fresh garnishes like avocado, tomatoes, and cilantro, this recipe celebrates simplicity while being mindful of lower sodium content, making it a great choice for heart-healthy diets without sacrificing taste. Ready in just 40 minutes, these baleadas are an easy yet satisfying meal, ideal for lunch, dinner, or even a casual get-together. Indulge in the rich, comforting vibes of Honduran cuisine right from your home!
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Recipe Information
Ingredients
- 2 cups All-purpose flour
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt (optional, low sodium version)
- 3 tablespoons Unsalted butter or neutral vegetable oil
- 0.75 cup Warm water
- 2 cups Cooked red or black beans (unsalted, drained)
- 1 tablespoon Olive oil
- 1 clove Garlic (minced)
- 0.5 cup Low-sodium sour cream or plain Greek yogurt
- 0.5 cup Crumbled queso fresco (unsalted, or substitute with low sodium cheese)
- as desired Optional toppings: chopped avocado, diced tomatoes, chopped cilantro
Instructions
In a large mixing bowl, combine the all-purpose flour, baking powder, and optional salt (for low sodium, omit the salt or reduce to 1/4 teaspoon).
Add the unsalted butter or vegetable oil to the dry ingredients and mix until the texture resembles coarse crumbs.
Gradually add warm water to the mixture, kneading until a soft, smooth dough forms. If the dough is too sticky, add a little more flour. If it's too dry, add a splash of water.
Divide the dough into 4 equal portions and roll each portion into a ball. Cover with a clean towel and let rest for 15 minutes.
While the dough rests, prepare the refried beans. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the cooked beans to the skillet. Use the back of a spoon or a potato masher to mash the beans into a smooth paste. Cook for 2-3 minutes until heated through, adding a splash of water if the mixture becomes too thick. Set aside.
On a lightly floured surface, roll each ball of dough into a thin, round tortilla (about 7-8 inches in diameter).
Heat a skillet or griddle over medium-high heat. Cook each tortilla for about 1-2 minutes per side, or until lightly browned and puffed in spots. Remove from heat and keep warm under a towel.
To assemble the baleadas, spread a generous layer of refried beans over each tortilla.
Top with a dollop of low-sodium sour cream or Greek yogurt, crumbled queso fresco, and any additional toppings like avocado, diced tomatoes, or chopped cilantro.
Fold the tortilla in half, serve warm, and enjoy!
Nutrition Facts
Calories |
2403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.3 g | 136% | |
| Saturated Fat | 57.3 g | 286% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 1094 mg | 48% | |
| Total Carbohydrate | 274.0 g | 100% | |
| Dietary Fiber | 37.8 g | 135% | |
| Total Sugars | 10.2 g | ||
| Protein | 79.8 g | 160% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 916 mg | 70% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 1899 mg | 40% | |
*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.
