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