Low Sodium Sopes

Experience authentic Mexican flavors with a healthier twist in these "Low Sodium Sopes," a perfect option for those seeking a heart-friendly, flavorful meal. These handcrafted masa harina shells are lightly toasted and crisped to perfection, then filled with a savory spread of cumin-spiced black beans, fresh shredded cabbage, and vibrant tomato salsa. Garnished with creamy avocado slices, zesty lime wedges, and aromatic cilantro, this recipe delivers rich, satisfying taste without the excess sodium. Ready in under an hour, these sopes make for an easy yet impressive dish, ideal for dinner or casual entertaining. Delight in a wholesome indulgence that’s low in sodium but high in flavor and versatility!

Nutriscore Rating: 82/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Masa harina (corn flour)
• 1.5 cups Water
• 3 tablespoons Vegetable oil
• 1 cup Black beans (unsalted, cooked or canned, rinsed)
• 1 clove Garlic (minced)
• 0.5 teaspoons Cumin (ground)
• 1 medium Avocado (sliced for garnish)
• 0.25 cup Fresh cilantro (chopped)
• 1 lime Lime wedges (for serving)
• 0.75 cup Unsalted tomato salsa or diced fresh tomatoes
• 1 cup Cabbage or lettuce (shredded)
• 0.25 teaspoons Low-sodium chili powder (optional, for additional flavor)

Directions

Step 1

In a large mixing bowl, combine the masa harina and water. Mix until a smooth dough forms; it should be pliable but not sticky. Add more water, 1 tablespoon at a time, if the dough feels too dry.

Step 2

Divide the dough into 8 equal portions and roll each into a ball. Flatten each ball into a thick disc, about 3-4 inches in diameter.

Step 3

Heat a large skillet or griddle over medium heat. Cook each disc for 1-2 minutes on each side, until lightly toasted.

Step 4

Remove the discs from the heat, and while they are still warm, pinch the edges upward to form a shallow rim, creating small 'bowl' shapes. Set aside.

Step 5

In a skillet, heat 1 tablespoon of vegetable oil over medium heat. Add the minced garlic and sauté for 30 seconds, then stir in the black beans. Add cumin and low-sodium chili powder (if using). Cook for 3-4 minutes until heated through. Mash the beans slightly with the back of a spoon to create a spreadable consistency.

Step 6

In the same skillet, heat the remaining vegetable oil and cook the sopes for an additional 1-2 minutes on each side until golden and crispy. Remove and set them on a plate lined with paper towels to cool slightly.

Step 7

To assemble, spread the black bean mixture on the base of each sope. Top with shredded cabbage or lettuce, tomato salsa or diced fresh tomatoes, avocado slices, and chopped fresh cilantro.

Step 8

Serve immediately with lime wedges on the side for an added burst of citrus.

Nutrition Facts

Serving size	(1404.8g)

Amount per serving	% Daily Value*
Calories	1752.0

Total Fat 73.3g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 25.2g
Cholesterol 0mg	0%
Sodium 76.4mg	0%
Total Carbohydrate 254.4g	0%
Dietary Fiber 48.1g	0%
Total Sugars 12.3g
Protein 42.0g	0%

Vitamin D 0IU	0%
Calcium 594.4mg	0%
Iron 13.9mg	0%
Potassium 2825.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.8%

Protein: 9.1%

Carbs: 55.1%