Heart-Healthy Sopes
Elevate your dinner routine with these flavorful and nutritious Heart-Healthy Sopes, a lighter twist on the classic Mexican dish that's perfect for everyone at the table. This recipe swaps traditional frying for a gentle crisping in avocado or olive oil, creating a tender yet sturdy base for vibrant, nutrient-packed toppings. Made from wholesome masa harina, the sopes are layered with creamy mashed black beans, fresh avocado, crunchy lettuce, juicy cherry tomatoes, and a zesty drizzle of lime juice. Optional plant-based yogurt adds a silky touch, while smoked paprika and chopped cilantro bring bold, aromatic flavors to every bite. Ready in just 40 minutes, this recipe keeps sodium low, heart health high, and taste buds fully satisfied. Perfect for a quick meal that doesn’t sacrifice flavor or wellness!
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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 |
9084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 318.2 g | 73% | |
| Saturated Fat | 44.7 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1842 mg | 14% | |
| Total Carbohydrate | 1412.5 g | 92% | |
| Dietary Fiber | 261.7 g | 167% | |
| Total Sugars | 41.9 g | ||
| Protein | 254.4 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3432 mg | 47% | |
| Iron | 68.2 mg | 68% | |
| Potassium | 15698 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.
