Oven Baked Sopes W- Zucchini-Corn Filling

Jun 02, 2023June 2, 20230 4
Oven Baked Sopes W- Zucchini-Corn Filling recipe for a healthy snack or meal option
in Appetizer

Prep

30 min

Cook

35 min

Ready In

1 hour 5 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 cups masa harina
1/4 cup parmesan cheese ( optional )
1 1/2 teaspoons baking powder
1 teaspoon salt
1 large egg , lightly beaten
3 tablespoons vegetable oil or 3 tablespoons olive oil
1 cup grated monterey jack cheese
3 tablespoons vegetable oil
1 small onion , chopped
6 garlic cloves , peeled and thinly sliced
2 medium zucchini , cut into 1/2 inch cubes
1/2 cup corn kernel
1/2 cup cooked black beans
1/4 cup coarsely chopped cilantro
2 tablespoons lime juice
chili powder , for sprinking
1/2 cup crumbled queso fresco ( optional ) or 1/2 cup feta cheese ( optional )

Nutrision Information

Servings Per Recipe
8
Calories
323
Sugar
2g
Fat
17g
Sopes are a traditional Mexican dish made with a base of masa dough and topped with a variety of ingredients. This oven-baked version is a healthier alternative to the authentic version which is often fried. The dough is made with masa harina, which is a type of corn flour, while the filling is made with a vegetable mixture of zucchini, corn, and black beans. These sopes make for a perfect snack or meal option and can be customized based on taste preferences. A perfect combination of healthy carbs and fat makes the sopes a wholesome meal.

Instructions

1.Preheat your oven to 375°F.
2.In a large bowl, mix together the masa harina, parmesan cheese, baking powder, salt, egg, and oil until well combined.
3.Gradually add enough water to form a smooth dough.
4.Divide the dough into 8 equal pieces and form each one into a small, thick disc.
5.Place the discs on a lined baking sheet and bake for 15-20 minutes, or until they are lightly golden brown and cooked through.
6.While the sopes are baking, heat the vegetable oil in a skillet over medium heat.
7.Add the onion and garlic and sauté until softened and lightly browned, about 5-7 minutes.
8.Add the zucchini, corn, and beans and continue to cook for another 5-7 minutes, or until the vegetables are tender.
9.Remove the skillet from the heat and stir in the cilantro, lime juice, and chili powder.
10.To assemble the sopes, top each one with a spoonful of the vegetable mixture and sprinkle with Monterey Jack cheese and queso fresco.
11.Serve immediately and enjoy!

PROS

These sopes are a healthier alternative to traditional fried sopes and are packed with delicious vegetables that will provide essential nutrients for your body.

CONS

The cooking process of sopes can be a bit time-consuming and requires patience.
The recipe calls for parmesan cheese which may not sit well with everyone’s taste buds.

HEALTH & BENEFITS

These oven-baked sopes are a great way to incorporate more vegetables into your diet. Zucchini is an excellent source of antioxidants and dietary fiber. Corn is a good source of fiber and essential vitamins and minerals. Black beans are high in protein, fiber and contain several vitamins and minerals. All these nutrients help to improve digestion and promote overall health.

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