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Black Bean Sopes

  • 12 Ingredients
  • 12 Servings
  • Appetizer
  • 121 Calories

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.

Ingredients

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.

Directions

  1. Preheat oven to 350 degrees F.
  2. Pour masa and salt into a large bowl, add in warm water. Masa should be sticky to the touch.
  3. Form masa into balls the size of ping pong balls.
  4. 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).
  5. Pinch from the inside of the sope to the edge to form a rim all around the sope.
  6. Heat griddle on medium heat, spray each sope with vegetable spray.
  7. Brown the sope for 2-4 minutes on each side.
  8. Repeat until all cooked. Place cooked sopes to the side.
  9. Add beans, cold water, cumin and coriander to a pot and heat to a boil.
  10. Mash beans until consistency is smooth.
  11. Add 1 1/2 teaspoons of black bean mix to each sope and spread evenly.
  12. Add 1 1/4 teaspoons of feta cheese.
  13. Place prepared sopes on a baking sheet and bake for 3 minutes or until cheese is slightly melted.
  14. Prepare pico de gallo by combining all ingredients in a medium sized bowl. Mix well.
  15. Garnish sopes with Greek yogurt and pico de gallo

Nutrition Information

Serving size: 2 sopes, 1 tablespoon pico de gallo

Amount per serving

Sopes:

  • Calories: 121
  • Fat: 5g
  • Carbohydrates: 17g
  • Protein: 6g

Pico de gallo:

  • Calories: 2
  • Fat: < 1g
  • Carbohydrates: < 1g
  • Protein: < 1g

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