Added to tortilla or arepa dough for a protein boost
This refers to adding black beans to tortilla or arepa dough, a common practice in Latin American cuisine, particularly in Mexico, Central America, and the Caribbean. The beans are typically cooked, mashed, and mixed directly into the masa (corn dough) to create a protein-rich base for tortillas, pupusas, or arepas.
🍽️ Nutrition at a glance
This addition significantly boosts the protein and fiber content of the dough, making it more nutritionally balanced. A typical serving of the prepared dough is a good source of complex carbohydrates, plant-based protein, and essential minerals like iron and folate.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 15 g |
| Carbs | 52 g |
| Fat | 4 g |
| Fiber | 12 g |
| Sugar | 2 g |
| Sodium | 400 mg |
| Iron | 4.2 mg |
| Folate | 256 mcg |
| Potassium | 620 mg |
| Magnesium | 95 mg |
| Phosphorus | 180 mg |
| Zinc | 2.1 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 1.8 mg |
Per 1 cup (240 g) of prepared black bean dough (masa with beans mixed in) · estimated, varies by recipe
💡 What's interesting
This practice is a brilliant example of culinary fortification, transforming a simple carbohydrate staple into a more complete meal. It's a traditional, cost-effective way to enhance nutrition and create a more satisfying, sustained energy source.
