Best Easy Memelas de Frijol Recipe

Thick corn masa ovals spread with refried beans, salsa, and fresh cheese. These vegetarian Oaxacan antojitos make a simple, family-friendly snack with authentic traditional flavors.

Cook 30 min Difficulty NORMAL 220 kcal
#vegetarian #mediterranean #diabetic friendly #high protein
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Ingredients
Main ingredients
  • masa harina 2 cups
  • water 1.25 cups
  • refried black beans 1.5 cups
  • fresh queso fresco 0.5 cups
  • sliced radishes 0.25 cups
  • shredded lettuce 0.75 cups
Seasonings/Sauce
  • salt 0.5 tsp
  • neutral oil 2 tbsp
  • salsa (red or green) 0.33 cup
Nutrition summary
Carbohydrates 35 g 64%
Protein 7 g 13%
Fat 7 g 23%
Serving size 120g
Cooking steps
  1. 1

    In a medium bowl, combine masa harina, salt, and water. Mix until a soft, pliable dough forms—moist but not sticky.

  2. 2

    Divide dough into 8 balls. Flatten each into a thick oval about 1/3-inch thick using your hands or a tortilla press lined with plastic.

  3. 3

    Heat a large skillet or griddle over medium-high heat. Brush with half the oil. Place ovals on the hot surface and cook 2–3 minutes per side; they should puff slightly and have golden brown spots.

  4. 4

    Using a clean towel or spoon, pinch up the edges of the cooked memelas while still warm, forming a border to hold toppings.

  5. 5

    Reduce heat to medium. Spread a generous spoonful of warm refried black beans on each memela, then top with salsa. Cook for 1 more minute so the beans heat through.

  6. 6

    Transfer to a serving platter. Sprinkle with queso fresco, lettuce, and radishes. Serve immediately.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The defining ingredient in Memelas de Frijol is masa harina, which creates the thick, oval-shaped corn base. Combined with refried black beans, it gives the dish its characteristic flavor and texture. Queso fresco and salsa add freshness and tang.
Q. What cooking technique ensures the memelas have the right texture?
Cooking the masa ovals on a hot skillet until they puff slightly and develop golden spots is essential. Forming a border while still warm prevents toppings from sliding off and keeps the base moist yet sturdy.
Q. How do I prevent the memelas from drying out or cracking?
Ensure the dough is soft but not sticky by adding water gradually. Do not overcook; monitor the heat and flip as soon as brown spots appear. Pinch the edges while the memelas are warm, as they’re pliable then.
Q. How many calories per serving do these memelas provide?
Each serving of Memelas de Frijol provides approximately 220 kcal, with roughly 35g carbs (64%), 7g protein (13%), and 7g fat (23%) per 120g serving.
Q. Is this recipe suitable for vegetarians or those seeking a Mediterranean or diabetic-friendly snack?
Yes, this recipe is vegetarian as it contains no meat or seafood, and centers on legumes, vegetables, and fresh cheese. With 35g carbs per serving and plant-forward ingredients, it's also tagged as Mediterranean and diabetic-friendly.
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