Sopes de Verduras

Sopes de Verduras are a delightful Mexican dish featuring thick corn tortillas topped with a variety of fresh vegetables, beans, and a sprinkle of cheese. This vibrant and satisfying meal is not only bursting with flavors but also packed with nutrients, making it an ideal vegetarian lunch option.

Ingredients

• Corn masa harina - 1 cup
• Warm water - 1/2 cup
• Salt - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Zucchini - 1 small, diced
• Bell pepper - 1/2, diced
• Red onion - 1/4, diced
• Corn kernels - 1/2 cup (fresh or frozen)
• Black beans - 1/2 cup, cooked
• Cotija cheese - 1/4 cup, crumbled
• Fresh cilantro - 2 tablespoons, chopped
• Lime - 1, cut into wedges
• Avocado - 1/2, sliced

Steps

1. In a mixing bowl, combine the corn masa harina, warm water, and salt. Knead until a soft dough forms, then cover with a damp cloth and let rest for 10 minutes.
2. Divide the dough into 4 equal portions and flatten each portion into a thick disc, about 1/2 inch thick.
3. Heat a non-stick skillet over medium-high heat. Cook each disc for about 2-3 minutes on each side until lightly golden and cooked through. Remove from heat and set aside.
4. In the same skillet, add the olive oil and heat over medium heat. Add the diced zucchini, bell pepper, and red onion, and sauté for about 5-7 minutes until vegetables are tender.
5. Stir in the corn kernels and cooked black beans, cooking for an additional 2-3 minutes until heated through. Season with salt to taste.
6. To assemble, place a generous amount of the vegetable mixture on each sop and top with crumbled Cotija cheese and chopped cilantro.
7. Serve with lime wedges and avocado slices on the side.

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 52 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in fiber from vegetables and beans, promoting digestive health.
• High in vitamins and minerals, supporting overall wellness and immune function.

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