Recipes · Mexican · Snacks
Memela
One serving has 412 kcal and 13 g protein, and at least a fifth of a woman's daily need of thiamin (85%), riboflavin (49%), niacin (47%), phosphorus (43%), iron (35%) and pyridoxine (33%). Ready in 16 minutes.
- Preparation: 10 min
- Cooking: 6 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Masa harina
- 50 g Water
- 8 g Vegetable oil
- 60 g Refried beans, canned
- 30 g Salsa
- 20 g Queso fresco
- 10 g Onions, raw
- 3 g Cilantro, fresh
- 1 g Salt
Method
- Mix the masa harina with the water and salt into a soft, non-sticky dough; shape into one oval patty about 1 cm thick.
- Cook on a dry, hot griddle over medium heat for 2 minutes a side, until it dries out and browns in a few spots.
- While still on the griddle, pinch up a thin rim around the edge with your fingers, then brush the surface with the oil.
- Spread the warm refried beans over the memela and let it heat through for a minute.
- Top with the salsa, crumbled queso fresco, chopped onion and cilantro, and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 57.7 g | |
| Water | 152 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0.04 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.62 g | |
| Lysine | 0.14 g | |
| Methionine | 0.1 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.23 g | |
| Histidine | 0.16 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 13.8 mg | |
| Calcium | 232 mg | 23% |
| Copper | 0.27 mg | 30% |
| Iron | 6.4 mg | 35% |
| Magnesium | 90.2 mg | 29% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 298 mg | 43% |
| Potassium | 502 mg | 11% |
| Selenium | 13.9 µg | 25% |
| Sodium | 1,016 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.93 mg | 85% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 6.6 mg | 47% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 0.34 µg | 14% |
| Choline | 12.5 mg | 3% |
| Vitamin A | 61.8 µg | 9% |
| Vitamin C | 2.1 mg | 3% |
| Vitamin D (D2 + D3) | 22 IU | 4% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 25.5 µg | 28% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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