Discover how to make authentic Baleadas, a popular Honduran dish featuring soft flour tortillas filled with savory beans, melted cheese, and a variety of flavorful toppings. This easy-to-follow recipe guides you through the preparation of these delicious, customizable tortillas perfect for any meal. Ideal for family dinners or casual gatherings, Baleadas are sure to impress with their delightful blend of ingredients and simple cooking methods.

Ingredients:

For the Tortillas:

 - 2 cups all-purpose flour

 - 1/2 teaspoon baking powder

 - 1/2 teaspoon salt

 - 1/4 cup vegetable oil

 - 3/4 cup warm water (or as needed)

For the Filling:

 - 1 cup refried beans (or cooked black beans)

 - 1 cup shredded cheese (cheddar or queso fresco)

 - 1/2 cup sour cream

 - 1/2 cup diced tomatoes

 - 1/4 cup chopped onions

 - 1/4 cup chopped cilantro

 - Sliced jalapeños (optional)

 - Hot sauce (optional)

Instructions:

Prepare the Tortillas:

  - In a large bowl, combine flour, baking powder, and salt.

  - Add vegetable oil and mix until the mixture resembles coarse crumbs.

  - Gradually add warm water, mixing until a soft dough forms. You may need more or less water.

  - Turn the dough onto a floured surface and knead for about 5 minutes until smooth.

  - Divide the dough into 8-10 equal portions and roll each into a ball.

  - Flatten each ball with a rolling pin into a thin, round tortilla.

  - Heat a skillet over medium-high heat and cook each tortilla for about 1-2 minutes on each side until lightly browned and cooked through.

Assemble the Baleadas:

  - Spread a layer of refried beans over each tortilla.

  - Sprinkle shredded cheese on top of the beans.

  - Fold the tortilla in half to cover the filling and press gently.

  - Optionally, you can warm the filled tortillas in a skillet for a few minutes to melt the cheese.

Serve and Enjoy:

  - Top the Baleadas with sour cream, diced tomatoes, onions, cilantro, sliced jalapeños, and hot sauce if desired.

  - Serve warm and enjoy as a delicious, customizable meal.

Nutritional Values

All-Purpose Flour

   - Calories: 364 kcal

   - Protein: 10g

   - Fat: 1g

   - Carbohydrates: 76g

   - Fiber: 2.7g

Benefits:

   - Carbohydrates: Provides energy.

   - Protein: Supports muscle repair and growth.

Baking Powder

   - Calories: 2 kcal

   - Sodium: 500 mg

Benefits:

   - Leavening Agent: Helps the dough rise and become fluffy.

Salt

   - Calories: 0 kcal

   - Sodium: 2,300 mg (100% DV)

Benefits:

   - Flavor Enhancer: Improves taste.

   - Electrolyte Balance: Supports nerve and muscle function.

Vegetable Oil

   - Calories: 120 kcal

   - Fat: 14g

   - Saturated Fat: 1g

Benefits:

   - Provides Fat: Adds moisture and tenderness.

   - Cooking Medium: Helps with the cooking process.

Warm Water

   - Calories: 0 kcal

   - Protein: 0g

   - Fat: 0g

   - Carbohydrates: 0g

Benefits:

   - Hydration: Helps in mixing the dough and achieving the right consistency.

Refried Beans (or Cooked Black Beans)

   - Calories: 210 kcal

   - Protein: 11g

   - Fat: 6g

   - Carbohydrates: 30g

   - Fiber: 8g

Benefits:

   - Protein: Supports muscle repair.

   - Fiber: Aids digestion and promotes satiety.

Shredded Cheese (Cheddar or Queso Fresco)

   - Calories: 455 kcal

   - Protein: 28g

   - Fat: 37g

   - Carbohydrates: 1g

Benefits:

   - High in Protein: Supports muscle health.

   - Rich in Calcium: Important for bone health.

Sour Cream

   - Calories: 150 kcal

   - Protein: 2g

   - Fat: 14g

   - Carbohydrates: 5g

Benefits:

   - Adds Creaminess: Enhances flavor and texture.

   - Provides Fat: Contributes to a richer taste.

Diced Tomatoes

   - Calories: 16 kcal

   - Protein: 0.8g

   - Fat: 0.2g

   - Carbohydrates: 3.5g

   - Fiber: 1g

   - Vitamin C: 14 mg (23% DV)

Benefits:

   - Vitamin C: Supports immune health.

   - Low in Calories: Adds flavor without many calories.

Chopped Onions

   - Calories: 16 kcal

   - Protein: 0.4g

   - Fat: 0g

   - Carbohydrates: 3.7g

   - Fiber: 0.8g

Benefits:

   - Antioxidants: Reduces inflammation.

   - Flavor Enhancer: Adds depth to the filling.

Chopped Cilantro

   - Calories: 4 kcal

   - Protein: 0.3g

   - Fat: 0g

   - Carbohydrates: 1g

Benefits:

   - Antioxidants: Supports overall health.

   - Vitamins A and C: Benefits skin and immune health.

Sliced Jalapeños (Optional)

   - Calories: 10 kcal

   - Protein: 0.4g

   - Fat: 0.2g

   - Carbohydrates: 2g

   - Vitamin C: 24 mg (40% DV)

Benefits:

   - Vitamin C: Supports immune health.

   - Capsaicin: May boost metabolism and provide pain relief.

Hot Sauce (Optional)

   - Calories: 0-5 kcal

   - Sodium: 100-200 mg

Benefits:

   - Adds Flavor: Enhances taste without many calories.

   - Contains Capsaicin: May aid in metabolism and have antimicrobial properties.

These ingredients together create a flavorful and nutritious combination for homemade tortillas with a satisfying filling.