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.


Quantity Unit Name Link Alternatives
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 pack firm tofu
1 tbsp low-sodium soy sauce
1 avocado
½ cup vegan cheese


  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 (see recipe).
  8. Fold tortillas into half and serve immediately.

Prep Time: 5 minutes (20 minutes)
Serving Size: 1 baleada (4 servings)
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