Black Bean Baleadas with Fresh Lime

Baleadas are a well-loved dish from Honduras, featuring a tortilla filled with mashed re-fried beans and served folded in half. Eaten for breakfast, lunch, dinner or even as a snack, baleadas are a fiber-rich, plant-forward meal that supports gut health and may help lower cancer risk. Black beans and whole wheat tortillas provide a powerful combination of fiber and phytonutrients that support digestive health and help regulate blood sugar, while avocado adds heart-healthy fats and compounds linked to reduced inflammation. The addition of spices like cumin and coriander brings antioxidant benefits, and the recipe is easily customizable. Swap the protein, adjust toppings, or add extra vegetables to make it your own, making this a versatile, nourishing option for any meal.

Black Bean Baleadas with Fresh Lime

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 4 servings
Serving Size: 2 baleadas

Ingredients

• 2 cups cooked black beans
• ½ cup unsalted broth or water
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ¼ teaspoon cumin
• ¼ teaspoon coriander
• ⅛ teaspoon salt
• ⅛ teaspoon freshly ground black pepper
• 8 small (6 inch) whole wheat or whole corn tortillas
• ½ cup queso fresco or feta cheese, crumbled
• 2 avocados, halved, pitted, and sliced
• 1 lime, sliced into 8 wedges

Utensils

• Medium skillet
• Griddle or second skillet
• Plate
• Measuring cups & spoons
• Potato masher or wooden spoon
• Spatula
• Cutting board
• Chef knife
• Spoon

Directions

1. Place a medium skillet over medium-high heat and add the black beans, broth or water, onion powder, garlic powder, cumin, coriander, salt and pepper.

2. Stir to combine and allow the mixture to come to a slight bubble, or simmer.

3. Continue to simmer, stirring occasionally, for about 10 minutes.

4. Then, using a potato masher or the broad side of a wooden spoon, start to smash the beans in the skillet, mixing them into the broth as you go.

5. Continue to mash until you do not see any whole beans left, gently stirring as well to incorporate the beans into the broth to form a paste.

6. Turn off the heat, remove from the stove, and set aside.

7. Heat the griddle or second skillet to medium-low heat and lay the tortillas out in a single layer to crisp on one side; you may have to do this in several batches if using a skillet.

8. Allow them to heat for ~5 minutes then transfer to a plate and cover loosely to keep warm. They should have a slight crisp to them but still be very pliable.

9. Prepare the baleadas by spooning ~¼ cup of the bean mixture onto the un-toasted side of each tortilla, using the back of a spoon to spread it out thin, all the way to the edges.

10. Next, add avocado slices on top of the beans, covering half the circle only.

11. Then sprinkle ~1 Tablespoon of crumbled cheese on top of the avocado.

12. Fold the baleada in half and serve with a wedge of lime to squeeze on top before enjoying.

Notes

• The refried black bean filling can be made ahead of time and stored in the refrigerator for up to 5 days.
• Other beans can be substituted such as kidney beans or pinto beans.
• Explore other toppings you feel called to try - baleadas often feature a variety of different toppings besides avocado and cheese, such as scrambled egg, salsa, chopped onion, or pulled chicken.
• This dish travels and holds its form exceptionally well and makes a great option for a potluck or social gathering.

Nutrition Info (Per Serving)

380 calories – 12g fat – 3g sat fat – 44g carbohydrates – 16g protein – 14g fiber – 420mg sodium

Nutrient Highlights

• Black Beans: An excellent source of fiber, healthy fats and protein to help you feel fuller longer and more satisfied. The specific type of fiber in beans may help reduce the symptoms and risk of metabolic syndrome, insulin sensitivity, and some GI cancers.
• Whole grain tortillas: Rich in fiber, which supports gut health and may reduce the risk of colorectal cancer by promoting healthy digestion and beneficial gut bacteria. Whole grains such as wheat and corn also contain antioxidants and phytonutrients that help combat oxidative stress.
• Queso Fresco Cheese: Provides calcium and protein, and adequate calcium intake has been associated with a reduced risk of colorectal cancer. Choosing moderate portions is key, as higher intakes of certain dairy fats may be linked to increased cancer risk.
• Avocado: Rich in heart-healthy monounsaturated fats, which can help reduce inflammation and lower the risk of heart disease. It also contains antioxidants like vitamin E and polyphenols that support overall health and protect against oxidative damage.
• Savory Spices (Cumin & Coriander): Potent sources of antioxidants that help reduce oxidative stress in the body and provide aromatics that appeal to our sensory experiences of a dish.