Black Bean Sopes

Enjoy our lighter take on this traditional Mexican snack
black-bean-sopes (2).jpg

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.


  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


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

Pico de gallo:

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