Food Localization: Mexican-American Vegetarian Dish

Oven Baked Sope with Zucchini-Cor Filling

Feedback from our blog readers: recipes are delicious but they would like to see vegetarian and more dishes on the healthier side. You got it. This week we will publish a vegetarian dish that I tried from the book “Healthy Recipes from Around the World – Cooking with Global Reach”, published by Vegetarian Times. Enjoy and let me know how you like it.


Oven-Baked Sopes

Masa harina-based sopes are smaller and thicker than corn tortillas, with pinched sides.  Traditionally fried on a griddle, here, sopes are baked to keep them light.  Top with Zucchini-Corn Filling or fresh Pico de Gallo. Serve individually as appetizers or in trios as a delicious finger-food entrée. 


3 cups masa harina

¼ cup grated Parmesan cheese, optional

1 ½ teaspoon baking powder

1 teaspoon salt

1 large egg, lightly beaten

3 tablespoons vegetable oil or olive oil

1 cup grated Monterey Jack cheese

Cooking Directions:

1.  Preheat oven to 350 degrees F.  Line 2 baking sheets with parchment paper.

2.  Whisk together masa harina, Parmesan cheese (if using), baking powder, and salt in bowl.  Stir in 2 ½ cups of hot water until mixture forms soft dough.  Let stand 5 minutes.  Stir egg, then oil, into dough.

3.  Roll ¼ cup dough into ball.  Press into 3-inch disk on prepared baking sheet, pinching together any cracked edges.  Press indentation in center of disk using small drinking glass, then shape ½-inch edge around indentation with your fingers.  Repeat with remaining dough.

4.  Bake 10 minutes, or until sopes begin to look dry.  Sprinkle each indentation with 2 teaspoons of grated Monterey Jack cheese.  Return to oven, and bake 5 minutes more, or until cheese has melted.

Zucchini-Corn Filling

This versatile filling works just as well in tacos, enchiladas, and quesadillas as it does in Oven-Baked Sopes.

Cooking Directions:

3 Tablespoons Vegetable Oil

1 small onion, chopped (1 cup)

6 cloves garlic, peeled and thinly sliced

2 medium zucchini, cut into ½-inch cubes (2 cups)

½ cup fresh or frozen corn kernels

½ cup cooked black beans

¼ cup coarsely chopped cilantro

2 Tablespoons lime juice

½ cup crumbled queso fresco or feta cheese, optional

Chili powder, for sprinkling

Cooking Directions:

Heat oil in skillet over medium-high heat.  Add onion and garlic, and sauté 7 minutes.  Add zucchini and corn and sauté 7 minutes more.  Stir in beans and cook 2 minutes.  Stir in cilantro and lime juice.  Sprinkle with cheese, if using, and chili powder.

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