Recipes · Mexican · Main Courses
Huarache
One serving has 655 kcal and 19 g protein, and at least a fifth of a woman's daily need of thiamin (119%), riboflavin (77%), niacin (75%), phosphorus (57%), cobalamin (50%) and pyridoxine (47%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (249 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: dairy, pork
Ingredients
- 80 g Masa harina
- 45 g Refried beans, canned
- 40 g Chorizo, fresh (Mexican)
- 20 g Lettuce, iceberg, raw
- 22 g Queso fresco
- 15 g Sour cream
- 15 g Salsa
- 12 g Vegetable oil
- 0.3 g Salt
Method
- Mix the masa harina with warm water and a pinch of salt into a soft dough.
- Shape into a large, thick oval, like the sole of a sandal, about 18 cm long and 1 cm thick.
- Cook on a dry griddle for 3-4 minutes a side until set, then fry in the oil for 2 minutes a side until golden and a little crisp.
- While it cooks, crumble and fry the chorizo in a separate pan for 5-6 minutes until fully cooked through.
- Spread the warm refried beans over the masa base, then top with the cooked chorizo, lettuce, queso fresco and sour cream.
- Finish with a spoonful of salsa and serve right away while the base is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 655 kcal | 31% |
| Carbohydrates | 71.8 g | |
| Water | 120 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 19.4 g | 40% |
| Tryptophan | 0.06 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.87 g | |
| Lysine | 0.22 g | |
| Methionine | 0.15 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.36 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.34 g | |
| Histidine | 0.22 g | |
| Fat | 33.6 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 10.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.3 g | |
| Saturated | 10.1 g | |
| Trans-Fats | 0.43 g | |
| Cholesterol | 49.2 mg | |
| Calcium | 282 mg | 28% |
| Copper | 0.3 mg | 33% |
| Iron | 8.3 mg | 46% |
| Magnesium | 110 mg | 35% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 401 mg | 57% |
| Potassium | 604 mg | 13% |
| Selenium | 23.3 µg | 42% |
| Sodium | 907 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 1.3 mg | 119% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 138 µg | 35% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 54.5 mg | 13% |
| Vitamin A | 76.3 µg | 11% |
| Vitamin C | 0.98 mg | 1% |
| Vitamin D (D2 + D3) | 48.6 IU | 8% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 28 µg | 31% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.