Recipes · Honduran · Wraps
Baleada
One serving has 403 kcal and 16 g protein, and at least a fifth of a woman's daily need of phosphorus (51%), selenium (48%), manganese (38%), thiamin (36%), calcium (30%) and copper (27%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (205 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 70 g Tortillas, flour
- 90 g Refried beans, canned
- 20 g Sour cream
- 25 g Queso fresco
Method
- Warm the flour tortilla on a dry griddle until soft and lightly speckled on both sides.
- Warm the refried beans through in a small pot.
- Spread the beans down the center of the tortilla.
- Drizzle with the sour cream and scatter over the crumbled cheese.
- Fold the tortilla in half, press lightly, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 48.4 g | |
| Water | 120 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 15.5 g | 32% |
| Tryptophan | 0.05 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.32 g | |
| Lysine | 0.14 g | |
| Methionine | 0.08 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.19 g | |
| Histidine | 0.1 g | |
| Fat | 16.2 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.41 g | |
| Cholesterol | 29.1 mg | |
| Calcium | 295 mg | 30% |
| Copper | 0.24 mg | 27% |
| Iron | 4.1 mg | 23% |
| Magnesium | 57.6 mg | 19% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 358 mg | 51% |
| Potassium | 454 mg | 10% |
| Selenium | 26.2 µg | 48% |
| Sodium | 1,096 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 68.8 µg | 17% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 12.5 mg | 3% |
| Vitamin A | 80.8 µg | 12% |
| Vitamin C | 0.18 mg | 0% |
| Vitamin D (D2 + D3) | 27.5 IU | 5% |
| Vitamin E | 0.25 mg | 2% |
| Vitamin K | 5.6 µg | 6% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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