Poblano Sopes with Avocado Salad

Vegetarian
Gluten Free
Health score
17%
Poblano Sopes with Avocado Salad
25 min.
4
344kcal

Suggestions

Ingredients

  • cup avocado peeled coarsely chopped
  • cups baby arugula 
  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoons canola oil 
  • 1.5 cups cherry tomatoes halved
  • tablespoons cilantro leaves 
  • 1.5 teaspoons juice of lime fresh
  • cup i would have liked to use an version of masa but i couldn't find one at the time of making the tamal 
  • 1.5 teaspoons olive oil extra-virgin
  •  poblano chile 
  • 0.5 cup queso fresco crumbled
  • 0.3 cup quinoa uncooked
  • 0.5 teaspoon salt divided
  • 0.3 teaspoon sugar 
  • cup warm water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • aluminum foil
  • broiler

Directions

  1. Preheat broiler.
  2. Cut chile in half lengthwise; discard seeds and membranes.
  3. Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 6 minutes or until blackened.
  4. Place in a paper bag; fold to close tightly.
  5. Let stand 5 minutes. Peel and chop chile.
  6. Preheat oven to 35
  7. Combine chile, uncooked quinoa, masa harina, 1 cup water, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl; stir until a soft dough forms. Divide mixture into 4 equal pieces; shape each piece into a 4-inch patty.
  8. Heat a large ovenproof skillet over medium-high heat.
  9. Add canola oil to pan; swirl to coat.
  10. Add sopes to pan; cook 3 minutes or until browned. Turn sopes over; place pan in oven.
  11. Bake at 350 for 10 minutes or until browned and heated through.
  12. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, olive oil, juice, and sugar in a medium bowl, stirring with a whisk.
  13. Add arugula and remaining ingredients; toss gently to coat.
  14. Serve over sopes.

Nutrition Facts

Calories344kcal
Protein9.76%
Fat49.18%
Carbs41.06%

Properties

Glycemic Index
54.02
Glycemic Load
0.63
Inflammation Score
-8
Nutrition Score
19.38826078954%

Flavonoids

Cyanidin
0.12mg
Epicatechin
0.14mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Luteolin
1.41mg
Isorhamnetin
0.43mg
Kaempferol
3.51mg
Myricetin
0.01mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:344.47kcal
17.22%
Fat:19.58g
30.12%
Saturated Fat:3.75g
23.45%
Carbohydrates:36.77g
12.26%
Net Carbohydrates:30.56g
11.11%
Sugar:3.2g
3.55%
Cholesterol:10.52mg
3.51%
Sodium:422.7mg
18.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.74g
17.48%
Vitamin C:42.53mg
51.55%
Vitamin B1:0.53mg
35.5%
Folate:130.85µg
32.71%
Vitamin K:29.63µg
28.22%
Manganese:0.56mg
27.98%
Fiber:6.21g
24.85%
Vitamin B2:0.37mg
21.69%
Phosphorus:215.31mg
21.53%
Vitamin B6:0.41mg
20.75%
Vitamin B3:4.13mg
20.64%
Vitamin E:3.01mg
20.07%
Iron:3.52mg
19.58%
Magnesium:75.9mg
18.98%
Vitamin A:876.55IU
17.53%
Calcium:163.17mg
16.32%
Potassium:553.73mg
15.82%
Copper:0.27mg
13.67%
Selenium:8.31µg
11.88%
Zinc:1.65mg
11.01%
Vitamin B5:0.86mg
8.64%
Vitamin B12:0.26µg
4.27%
Vitamin D:0.41µg
2.74%
Source:My Recipes