Back to list

Best Easy Tlacoyos de Frijol Recipe

Name: Best Easy Tlacoyos de Frijol Recipe
Total time: 45 min
Yield: 120 g
Ingredients: masa harina 2 cups; water 1.25 cups; cooked black beans 1.5 cups; crumbled queso fresco 0.5 cups; vegetable oil 2 tbsp; onion powder 0.5 tsp; ground cumin 0.5 tsp; salt 1 tsp; fresh cilantro 2 tbsp

Torpedo-shaped masa cakes stuffed with seasoned beans and griddled until crispy. This vegetarian pre-Hispanic street food is a healthy, fiber-rich snack beloved by Mexican families.

Cook 45 min Difficulty NORMAL 210 kcal

#vegetarian #mediterranean #diabetic friendly #fiber-rich

Image coming soon

Ingredients

Main ingredients

masa harina 2 cups
water 1.25 cups
cooked black beans 1.5 cups
crumbled queso fresco 0.5 cups

Seasonings/Sauce

vegetable oil 2 tbsp
onion powder 0.5 tsp
ground cumin 0.5 tsp
salt 1 tsp
fresh cilantro 2 tbsp

Nutrition summary

Carbohydrates 38 g 72%

Protein 7 g 13%

Fat 3.5 g 15%

Serving size 120g

Cooking steps

1

Mix masa harina and salt together, then add water gradually, kneading until a soft, pliable dough forms. Let it rest, covered, for 10 minutes to hydrate thoroughly.
2

Mash cooked black beans with onion powder, cumin, and 1 tbsp chopped cilantro until smooth but slightly chunky. Taste and adjust salt if needed.
3

Divide masa dough into 6 portions. Flatten each into a thick patty, then place a spoonful of bean mixture in the center. Fold edges over and gently shape into ovals, fully encasing the filling.
4

Preheat a griddle or skillet over medium-high heat. Brush with a little vegetable oil. Carefully place tlacoyos seam-side down and cook for 3–4 minutes per side, pressing gently, until crispy and browned spots appear.
5

Serve warm, topped with crumbled queso fresco and remaining cilantro. Optionally, accompany with salsa or nopales for extra freshness.

Personalized Q&A

Q. What's the key ingredient in this Best Easy Tlacoyos de Frijol Recipe?

The key ingredient is masa harina, which forms the outer dough that gives Tlacoyos their authentic texture and flavor. The seasoned black bean filling is also essential, providing richness and a satisfying, hearty bite.

Q. How do I ensure the masa cakes turn out crispy but not dry?

To achieve a crispy exterior, use medium-high heat and brush the griddle with vegetable oil. Cook each side for 3–4 minutes, pressing gently. Be careful not to overcook or use too high heat, as this can dry out the masa.

Q. What helps prevent the Tlacoyos from falling apart during cooking?

Letting the masa dough rest ensures it is fully hydrated and easy to shape. When forming the tlacoyos, thoroughly encase the filling by folding the edges over and gently pressing into an oval. Handle each cake carefully when placing it on the griddle to prevent splitting.

Q. How many calories and how much fiber are in each serving?

Each serving contains approximately 210 kcal. The recipe is fiber-rich, mainly due to the black beans and masa harina. If you want more detailed fiber content, black beans deliver most of the fiber in this dish.

Q. What's the protein-to-carb ratio for this recipe?

Each serving provides 7g protein and 38g carbohydrates, with carbs making up about 72% of calories and protein 13%. This balance supports a vegetarian, energy-rich snack.

Best Easy Tlacoyos de Frijol Recipe

AI 영양사 앤디