Baleadas are mashed red and/or black beans mixed with mantequilla and cheese, smeared on a wheat flour tortilla, and folded in half. (Baleadas- Cheap, Easy Honduran Meal Recipe) They are one of the most popular and original Honduras dishes, and can be eaten at breakfast, lunch, or dinner. (Honduras Tiki Travel) Three major types of baleadas exist, baleada sencilla (simple), baleada mixta (mixed), and a super special baleada. (Honduras Tiki Travel) However, it is common for people to add their own ingredients. (Schortman)

Traditionally, a baleada has two components, the wheat tortilla and its filling. (food.com) The base filling is made of red, black, or refried beans, mantequila or fresh cream, and cheese. Other common ingredients added to the tortilla include eggs, chicken, plantains, jalapeños, ground sausage, onions, or avocado. 

Making a baleada is relatively simple. “After letting your red or black beans sit for a day, allow them to heat with a little bit of oil in a large frying pan on a medium-low heat. As they are heating, mash the beans until they are broken up and mushy. Add 2-3 tbsp of oil until the beans are bubbling. Stir the mashed beans with a wooden spoon and lightly sprinkle salt on top for a stronger flavor. If needed, add an additional small amount of oil to the beans. In order to make the tortilla, mix wheat flour, water or diluted milk, eggs, oil, and salt. Roll the dough into golf balled sized pieces, roll each piece flat, and grill until crispy. Once hot and crisp, spread a spoonful of beans down the center of the tortilla. Lightly or heavily sprinkle the smeared beans with crumbles of cheese and fresh cream. If desired, add extra fillings such as meat, scrambled eggs, avocado, or whatever fillings the consumer desires to ones baleada. The last step is to fold the tortilla in half. Once folded, it is ready to be consumed. (Baleada!)

Although extremely tasty, most baleadas are high in fat and calories. According to food.com, a simple baleada with cheese, beams, and mantequila can have between 350-550 calories. Furthermore, it has 21.1 grams of fat and 10 grams of saturated fat, which is 50% daily value. Despite its fat and caloric context, it is also high in fiber and protein. A simple baleada contains 14 grams of fiber, which is more than half of our daily value, and 19.2 grams of protein, which is 38% of our daily value. (Food.com)

Lexicographer: Lindsey Jones, Tulane University

        

 

Works Cited

"Baleada! A plato tipico in Honduras | Minnesota Food Association." Minnesota Food      Association | Growing Farmers. Growing Food. N.p., n.d. Web. 8 Oct. 2013.     <http://www.mnfoodassociation.org/recipe/baleada-a-plato-tipico-in-honduras>.

"Baleadas- Cheap, Easy Honduran Meal Recipe.” Food.com. Thousands Of Free Recipes From       Home Chefs With Recipe Ratings, Reviews And Tips. N.p., n.d. Web. 8 Oct. 2013.          <http://www.food.com/recipe/baleadas-cheap-easy-       honduran-meal-313351>.

"Baleada!." ifood.tv. N.p., n.d. Web. 4 Nov. 2013. <http://www.ifood.tv/network/baleada>.

"EBSCO Publishing Service Selection Page." EBSCO Publishing Service Selection Page. N.p.,         n.d. Web. 8 Oct. 2013.          <http://web.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=e4929225-9922-4987-98be-  f1276500646e%40sessionmgr198&vid=2&hi

Honduras Tiki Travel. FB Editions. Print.

Schortman, Aeleka. “The Children Cry for Burger King: Modernity, Development, and Fast       Food Consumption in Northern Honduras.” 2010. Environmental Communication: A         Journal of Nature and Culture. Volume 3.

"The Nutritional Patterns of Recently Immigrated Honduran Women." Journal of   Transcultural        Nursing. N.p., n.d. Web. 8 Oct. 2013. <http://tcn.sagepub.com/content/16/3/226