Baleadas de Frijol

Baleadas de Frijol are a traditional Honduran breakfast made with soft flour tortillas stuffed with savory black beans, fresh toppings, and a hint of cheese. This hearty dish is perfect for a wholesome start to your day.

Ingredients

• All-purpose flour - 200 grams
• Water - 120 milliliters
• Salt - 1 teaspoon
• Black beans - 200 grams (cooked and mashed)
• Cotija cheese - 50 grams (crumbled)
• Avocado - 1 medium (sliced)
• Sour cream - 4 tablespoons
• Fresh cilantro - 2 tablespoons (chopped)
• Hot sauce - to taste

Steps

1. In a mixing bowl, combine the all-purpose flour and salt. Gradually add water while stirring until a dough forms.
2. Knead the dough on a floured surface for about 5 minutes until smooth. Divide the dough into 4 equal balls and let them rest for 10 minutes.
3. Roll each ball into a flat tortilla, about 20 cm in diameter.
4. Heat a non-stick skillet over medium heat and cook each tortilla for about 1-2 minutes on each side until lightly browned and cooked through.
5. In a separate bowl, mix the cooked and mashed black beans with a pinch of salt and set aside.
6. To assemble the baleadas, spread a generous amount of mashed black beans on one half of each tortilla, then sprinkle with crumbled Cotija cheese.
7. Fold the tortillas over, creating a half-moon shape, and heat them again in the skillet for 1 minute on each side to melt the cheese.
8. Serve warm, topped with sliced avocado, sour cream, chopped cilantro, and hot sauce to taste.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 10 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in fiber, which aids in digestion.
• Rich in plant-based protein, supporting muscle health.

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