Honduras Baleadas

Baleadas are one of the most appreciated dishes of Honduran cuisine. Because it consists of an omelet stuffed with beans and a variety of other ingredients, they look a lot like Mexican tacos and burritos, although with a peculiar Honduran touch. Because they are simple and easy to prepare, they are an excellent choice for a quick breakfast or lunch.


Yields4 ServingsPrep Time5 minsCook Time20 minsDifficultyIntermediate

Ingredients

 1 ½ cups red or black beans, cooked
 3 tbsp onion, chopped
 1 clove garlic, minced
 ¼ tsp cumin powder
 4 whole-wheat flour tortillas
 1 firm tofu
 1 tbsp low-sodium soy sauce
 1 avocado
 ½ vegan cheese

Instructions

1

Add the beans, onion, garlic, and cumin to a pot over high heat in a medium non-stick skillet.

2

When it starts to boil, lower the heat and let it cook for 5 minutes, or until all the bean liquid has been absorbed. Remove from heat and allow it to cool down for 2 to 3 minutes

3

Mash the beans until it’s well-mashed

4

Cut the tofu into cubes or strips and sauté in a non-stick skillet with some water or vegetable broth until well cooked (about 10 minutes).

5

Add soy sauce to the tofu and cover well. Cook again for 1 minute.

6

Put tortillas on high heat on a griddle (griddle to heat tortillas) or in a non-stick skillet for 15 seconds on each side, or until it becomes soft and flexible.

7

In each tortilla, divide the mixture of beans, tofu, avocado pieces and vegetarian cheese. You can also add some sour cashew cream.

8

Fold tortillas into half and serve immediately.

Nutrition Facts

Serving Size 1 baleada

Servings 4


Amount Per Serving
Calories 317
% Daily Value *
Total Fat 14.6g23%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 513mg22%
Total Carbohydrate 42g15%
Dietary Fiber 10.1g41%
Sugars 9.1g
Protein 9g18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 ½ cups red or black beans, cooked
 3 tbsp onion, chopped
 1 clove garlic, minced
 ¼ tsp cumin powder
 4 whole-wheat flour tortillas
 1 firm tofu
 1 tbsp low-sodium soy sauce
 1 avocado
 ½ vegan cheese

Directions

1

Add the beans, onion, garlic, and cumin to a pot over high heat in a medium non-stick skillet.

2

When it starts to boil, lower the heat and let it cook for 5 minutes, or until all the bean liquid has been absorbed. Remove from heat and allow it to cool down for 2 to 3 minutes

3

Mash the beans until it’s well-mashed

4

Cut the tofu into cubes or strips and sauté in a non-stick skillet with some water or vegetable broth until well cooked (about 10 minutes).

5

Add soy sauce to the tofu and cover well. Cook again for 1 minute.

6

Put tortillas on high heat on a griddle (griddle to heat tortillas) or in a non-stick skillet for 15 seconds on each side, or until it becomes soft and flexible.

7

In each tortilla, divide the mixture of beans, tofu, avocado pieces and vegetarian cheese. You can also add some sour cashew cream.

8

Fold tortillas into half and serve immediately.

Honduras Baleadas
María Hummel

María José Hummel is a nutritionist, health educator, and a currently finishing a PhD in natural medicine with an emphasis on nutrition and natural remedies. María José has been certified by the American College for Lifestyle Medicine and has completed the plant-based nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at Cornell University. She is also an international speaker and author, with nearly two decades of experience providing dynamic presentations and education on nutrition, health, prevention, and vegetarian cuisine. She has appeared numerous times as a guest expert on cooking and nutrition shows on 3ABN, 3ABN Latino, and several other television and radio networks in California. María José is the author of three vegetarian cookbooks, a book about reversing diabetes, and maintains websites in English and Spanish, where she provides free recipes and health information.

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