AIA Green - Family Health Care News

Black Bean Sopes

Black Bean Sopes

Enjoy our lighter take on this traditional Mexican snack, featuring black beans, Greek yogurt and feta cheese piled atop a tasty masa (corn) cake and finished with our homemade pico de gallo.


Black bean sopes:
2 cups masa corn flour
1 1/2 cups warm water
1/4 teaspoon salt
Vegetable oil spray
1 cup black beans, rinsed and drained
1/2 cup cold water
1/2 teaspoon cumin
1 cup fat-free Greek yogurt
1 cup feta cheese, crumbled
Pico de gallo:
4 ripe plum tomatoes, seeded and finely chopped
1 small white onion
½ cup cilantro leaf, chopped
1 tablespoon lime juice
Spice up your pico de gallo by adding jalapeno or serrano peppers, to taste.
Preheat oven to 350 degrees F.
Pour masa and salt into a large bowl, add in warm water. Masa should be sticky to the touch.
Form masa into balls the size of ping pong balls.
Place a piece of plastic wrap on the kitchen counter, place a ball of masa in the center, cover with another piece of plastic wrap. Press down using your hand or a flat-bottomed plate until tortilla is formed (1/4 inch thick).
Pinch from the inside of the sope to the edge to form a rim all around the sope.
Heat griddle on medium heat, spray each sope with vegetable spray.
Brown the sope for 2-4 minutes on each side.
Repeat until all cooked. Place cooked sopes to the side.
Add beans, cold water, cumin and coriander to a pot and heat to a boil.
Mash beans until consistency is smooth.
Add 1 1/2 teaspoons of black bean mix to each sope and spread evenly.
Add 1 1/4 teaspoons of feta cheese.
Place prepared sopes on a baking sheet and bake for 3 minutes or until cheese is slightly melted.
Prepare pico de gallo by combining all ingredients in a medium sized bowl. Mix well.
Garnish sopes with Greek yogurt and pico de gallo

Nutrition Information

Serving size: 2 sopes, 1 tablespoon pico de gallo

Amount Per Serving

Calories: 121
Fat: 5g
Carbohydrates: 17g
Protein: 6g
Pico de gallo:
Calories: 2
Fat: < 1g
Carbohydrates: < 1g
Protein: < 1g

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