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
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