Recipes · Mexican · Snacks
Tlacoyo
One serving has 433 kcal and 15 g protein, and at least a fifth of a woman's daily need of thiamin (95%), riboflavin (56%), folate (52%), niacin (51%), manganese (47%) and phosphorus (45%). Ready in 558 minutes.
- Preparation: 500 min
- Cooking: 58 min
- Makes: 1 serving (214 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Masa harina
- 45 g Water
- 25 g Fava beans, dried
- 40 g Nopales, raw
- 15 g Queso fresco
- 20 g Salsa verde
- 8 g Vegetable oil
- 0.7 g Salt
Method
- Soak the dried fava beans overnight, then boil in fresh water for about 45 minutes until soft; drain and mash to a coarse paste.
- Mix the masa harina with the water and salt to a soft dough; flatten a portion into an oval, place a spoonful of the mashed fava beans in the center, and fold the masa over to seal it inside.
- Pat the filled dough back into a flat oval shape, about 1 cm thick.
- Cook on a hot, dry griddle for 3-4 minutes a side until browned in spots and cooked through, brushing with a little of the oil.
- Meanwhile, grill or boil the nopal until just tender and dice it.
- Top the tlacoyo with the diced nopal, crumbled queso fresco and salsa verde, then serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 433 kcal | 20% |
| Carbohydrates | 63.6 g | |
| Water | 117 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 15.1 g | 31% |
| Tryptophan | 0.1 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.45 g | |
| Leucine | 1.1 g | |
| Lysine | 0.57 g | |
| Methionine | 0.16 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.54 g | |
| Histidine | 0.33 g | |
| Fat | 14.4 g | |
| Monounsaturated | 3.4 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 10.3 mg | |
| Calcium | 262 mg | 26% |
| Copper | 0.38 mg | 42% |
| Iron | 7.2 mg | 40% |
| Magnesium | 132 mg | 43% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 316 mg | 45% |
| Potassium | 597 mg | 13% |
| Selenium | 11.7 µg | 21% |
| Sodium | 582 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 1 mg | 95% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 207 µg | 52% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 35.5 mg | 8% |
| Vitamin A | 45.8 µg | 7% |
| Vitamin C | 6.5 mg | 9% |
| Vitamin D (D2 + D3) | 16.5 IU | 3% |
| Vitamin E | 0.88 mg | 6% |
| Vitamin K | 21.9 µg | 24% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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