Recipes · Mexican · Finger Foods
Sope
One serving has 445 kcal and 12 g protein, and at least a fifth of a woman's daily need of thiamin (78%), riboflavin (47%), niacin (42%), phosphorus (40%), iron (32%) and vitamin K (30%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (233 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 55 g Masa harina
- 45 g Water
- 12 g Vegetable oil
- 50 g Refried beans, canned
- 15 g Lettuce, iceberg, raw
- 20 g Queso fresco
- 15 g Sour cream
- 20 g Salsa
- 0.5 g Salt
Method
- Mix the masa harina with the water and salt to a soft dough; shape into a thick round patty about 1.5 cm thick.
- Cook on a hot, dry griddle for 3 minutes a side until set and lightly speckled, then, while still warm, pinch up a rim around the edge with your fingers.
- Heat the oil in a skillet and fry the sope, rim-side up, for 2-3 minutes until the base is crisp.
- Spread the warm refried beans inside the rim, then top with shredded lettuce, crumbled queso fresco, salsa and a drizzle of sour cream.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 445 kcal | 21% |
| Carbohydrates | 51.9 g | |
| Water | 143 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 11.7 g | 24% |
| Tryptophan | 0.04 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.62 g | |
| Lysine | 0.17 g | |
| Methionine | 0.1 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.24 g | |
| Histidine | 0.16 g | |
| Fat | 22.2 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 8.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.4 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 22.6 mg | |
| Calcium | 232 mg | 23% |
| Copper | 0.23 mg | 26% |
| Iron | 5.7 mg | 32% |
| Magnesium | 81 mg | 26% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 282 mg | 40% |
| Potassium | 437 mg | 9% |
| Selenium | 13.2 µg | 24% |
| Sodium | 712 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 96.5 µg | 24% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 13.7 mg | 3% |
| Vitamin A | 71.8 µg | 10% |
| Vitamin C | 0.94 mg | 1% |
| Vitamin D (D2 + D3) | 22 IU | 4% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 27 µg | 30% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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