Low Sodium Traditional Honduran Baleadas

Savor the authentic flavors of Central America with these Low Sodium Traditional Honduran Baleadas, a healthier twist on a beloved classic! This easy-to-make recipe features soft, homemade flour tortillas filled with creamy refried beans, a dollop of low-sodium sour cream or Greek yogurt, and crumbled queso fresco for a rich yet light meal. By omitting or reducing added salt and using unsalted ingredients, this dish maintains its signature taste while being heart-friendly. Perfect for a quick lunch or dinner, these baleadas can be customized with fresh toppings like avocado, tomatoes, and cilantro to suit your cravings. With simple ingredients and minimal prep time, this recipe brings a slice of Honduran cuisine to your table in under 40 minutes—proof that delicious food can be healthy and approachable!

Nutriscore Rating: 72/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups All-purpose flour
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt (optional, low sodium version)
• 3 tablespoons Unsalted butter or neutral vegetable oil
• 0.75 cup Warm water
• 2 cups Cooked red or black beans (unsalted, drained)
• 1 tablespoon Olive oil
• 1 clove Garlic (minced)
• 0.5 cup Low-sodium sour cream or plain Greek yogurt
• 0.5 cup Crumbled queso fresco (unsalted, or substitute with low sodium cheese)
• 0 as desired Optional toppings: chopped avocado, diced tomatoes, chopped cilantro

Directions

Step 1

In a large mixing bowl, combine the all-purpose flour, baking powder, and optional salt (for low sodium, omit the salt or reduce to 1/4 teaspoon).

Step 2

Add the unsalted butter or vegetable oil to the dry ingredients and mix until the texture resembles coarse crumbs.

Step 3

Gradually add warm water to the mixture, kneading until a soft, smooth dough forms. If the dough is too sticky, add a little more flour. If it's too dry, add a splash of water.

Step 4

Divide the dough into 4 equal portions and roll each portion into a ball. Cover with a clean towel and let rest for 15 minutes.

Step 5

While the dough rests, prepare the refried beans. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 6

Add the cooked beans to the skillet. Use the back of a spoon or a potato masher to mash the beans into a smooth paste. Cook for 2-3 minutes until heated through, adding a splash of water if the mixture becomes too thick. Set aside.

Step 7

On a lightly floured surface, roll each ball of dough into a thin, round tortilla (about 7-8 inches in diameter).

Step 8

Heat a skillet or griddle over medium-high heat. Cook each tortilla for about 1-2 minutes per side, or until lightly browned and puffed in spots. Remove from heat and keep warm under a towel.

Step 9

To assemble the baleadas, spread a generous layer of refried beans over each tortilla.

Step 10

Top with a dollop of low-sodium sour cream or Greek yogurt, crumbled queso fresco, and any additional toppings like avocado, diced tomatoes, or chopped cilantro.

Step 11

Fold the tortilla in half, serve warm, and enjoy!

Nutrition Facts

Serving size	(1258.2g)

Amount per serving	% Daily Value*
Calories	2402.9

Total Fat 106.3g	0%
Saturated Fat 57.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 239.8mg	0%
Sodium 1093.8mg	0%
Total Carbohydrate 274.0g	0%
Dietary Fiber 37.8g	0%
Total Sugars 10.2g
Protein 79.8g	0%

Vitamin D 53.0IU	0%
Calcium 915.9mg	0%
Iron 19.8mg	0%
Potassium 1898.8mg	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: 40.3%

Protein: 13.5%

Carbs: 46.2%