Vegetable Sopes

Vegetable Sopes are a delightful American side dish featuring a thick corn masa base topped with a colorful array of sautéed vegetables and fresh garnishes. This dish is both satisfying and packed with nutrients, making it a perfect accompaniment to any meal.

Ingredients

• Corn masa flour - 1 cup
• Water - 1/2 cup
• Salt - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Zucchini - 1 small, diced
• Red bell pepper - 1/2, diced
• Corn kernels - 1/2 cup (fresh or frozen)
• Black beans - 1/2 cup, drained and rinsed
• Onion - 1/4, finely chopped
• Garlic - 1 clove, minced
• Cilantro - 2 tablespoons, chopped
• Lime - 1, juiced
• Avocado - 1/2, sliced
• Feta cheese - 30 grams, crumbled (optional)

Steps

1. In a mixing bowl, combine corn masa flour, water, and salt. Mix until a dough forms, then knead for 2 minutes until smooth.
2. Divide the dough into 4 equal pieces and shape each piece into a small disc about 1/2 inch thick.
3. Heat a non-stick skillet over medium heat. Cook the discs for 2-3 minutes on each side until lightly browned and cooked through. Remove and set aside.
4. In the same skillet, heat olive oil over medium heat. Add onions and garlic, sautéing until translucent (about 2 minutes).
5. Add diced zucchini, red bell pepper, and corn. Cook for another 5 minutes until the vegetables are tender.
6. Stir in black beans, cilantro, and lime juice, cooking for an additional 2 minutes until heated through.
7. To serve, place the sautéed vegetable mixture on top of each corn masa disc. Top with avocado slices and crumbled feta cheese if using.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in fiber which aids digestion.
• Rich in vitamins and minerals from various vegetables.

Tags