Discover the delicious and easy-to-make Baleadas recipe, a beloved Honduran dish featuring flour tortillas stuffed with savory beans, melted cheese, and your favorite toppings. Perfect for breakfast, lunch, or a satisfying snack, these flavorful tortillas are a hit with the whole family. Learn how to make this traditional Honduran treat with our step-by-step guide!

Ingredients:

For the Flour 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 (more if needed)

For the Filling:

 - 1 cup refried beans (store-bought or homemade)

 - 1 cup shredded cheese (cheddar or your choice)

 - 1/2 cup sour cream or crema

 - 1/2 cup diced tomatoes

 - 1/4 cup chopped onions

 - 1/4 cup sliced jalapeños (optional)

 - 1/4 cup chopped cilantro

 - 1 avocado, sliced

 - Salt and pepper to taste

Instructions:

Prepare the Tortillas:

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

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

 - Gradually add warm water, kneading the dough until it becomes smooth and elastic. You may need to adjust the water amount.

 - Divide the dough into 8-10 equal balls. On a floured surface, roll each ball into a thin circle, about 6-8 inches in diameter.

 - Heat a griddle or large skillet over medium heat. Cook each tortilla for about 1 minute on each side or until lightly browned and cooked through.

Assemble the Baleadas:

 - Warm the refried beans in a saucepan over low heat.

 - Spread a generous amount of beans over one half of each tortilla.

 - Sprinkle with shredded cheese.

 - Fold the tortilla in half to cover the filling.

Add Toppings:

 - Top the folded tortilla with sour cream or crema.

 - Add diced tomatoes, onions, jalapeños (if using), and cilantro.

 - Garnish with avocado slices.

 - Season with salt and pepper to taste.

Serve:

  - Enjoy the Baleadas warm as a satisfying meal or snack.

Nutritional Values

All-Purpose Flour

   - Calories: 364 kcal

   - Protein: 10g

   - Fat: 1g

   - Carbohydrates: 76g

   - Fiber: 2.7g

Benefits:

   - Source of Carbohydrates: Provides energy.

   - Contains Some Protein: Supports muscle repair and growth.

Baking Powder

   - Calories: 2 kcal

   - Sodium: 500 mg

Benefits:

   - Leavening Agent: Helps dough rise and become fluffy.

Salt

   - Calories: 0 kcal

   - Sodium: 2,300 mg (100% DV)

Benefits:

   - Enhances Flavor: Adds taste to the tortillas.

   - Essential for Electrolyte Balance: Supports nerve and muscle function.

Vegetable Oil

   - Calories: 120 kcal

   - Fat: 14g

   - Saturated Fat: 1g

Benefits:

   - Provides Fat: Adds moisture and tenderness to the tortillas.

   - Versatile Cooking Medium: Helps in baking and frying.

Warm Water

   - Calories: 0 kcal

   - Protein: 0g

   - Fat: 0g

   - Carbohydrates: 0g

Benefits:

   - Hydrates Dough: Helps in mixing and forming the dough.

Refried Beans

   - Calories: 210 kcal

   - Protein: 11g

   - Fat: 6g

   - Carbohydrates: 30g

   - Fiber: 8g

Benefits:

   - High in Protein: Supports muscle repair.

   - Good Source of Fiber: Promotes digestive health.

Shredded Cheese

   - 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 or Crema

   - 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:

   - Rich in 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:

   - Contains Antioxidants: Helps reduce inflammation.

   - Supports Digestive Health: Adds flavor and nutrients.

Sliced Jalapeños (Optional)

   - Calories: 10 kcal

   - Protein: 0.4g

   - Fat: 0.2g

   - Carbohydrates: 2g

   - Vitamin C: 24 mg (40% DV)

Benefits:

   - Rich in Vitamin C: Supports immune health.

   - Contains Capsaicin: May boost metabolism and provide pain relief.

Chopped Cilantro

   - Calories: 4 kcal

   - Protein: 0.3g

   - Fat: 0g

   - Carbohydrates: 1g

Benefits:

   - Contains Antioxidants: Supports overall health.

   - Provides Vitamins A and C: Supports skin and immune health.

Avocado, Sliced

   - Calories: 240 kcal

   - Protein: 3g

   - Fat: 22g

   - Carbohydrates: 12g

   - Fiber: 10g

   - Vitamin K: 26 mcg (30% DV)

Benefits:

   - Rich in Healthy Fats: Supports heart health.

   - High in Fiber: Promotes digestive health and satiety.

Salt and Pepper (to taste)

   - Calories: 0 kcal

   - Sodium: 2,300 mg (100% DV)

Black Pepper Nutritional Values (per 1 teaspoon or 2g):

   - Calories: 6 kcal

   - Protein: 0.2g

   - Fat: 0.1g

   - Carbohydrates: 1.5g

Benefits:

   - Salt: Enhances flavor, supports electrolyte balance.

   - Black Pepper: Contains piperine, which can enhance nutrient absorption and provide antioxidant benefits.

These ingredients collectively offer a balanced combination of flavors and nutrients, ideal for making delicious and satisfying flour tortillas with a flavorful filling.