Memelas
Desayuno • Mexico
About Memelas
Oaxacan thick masa cakes with black bean paste and cheese
How to Make Memelas (Traditional & Healthy Version)
Memelas are a beloved Oaxacan breakfast staple, deeply rooted in the vibrant culinary traditions of southern Mexico. These thick corn tortillas are hand-shaped and topped with a variety of savory ingredients, such as refried black beans, fresh salsa, queso fresco, and crisp lettuce. Memelas are known for their hearty texture and comforting flavors, making them a satisfying and nutritious meal to start the day. Traditionally served in bustling markets and family kitchens, memelas reflect the ingenuity and resourcefulness of Oaxacan cuisine, which celebrates native corn and local produce. The taste of memelas is a harmonious blend of earthy, slightly sweet masa, creamy beans, and tangy salsa, enhanced by the freshness of vegetables and cheese. Their adaptability makes them popular across Mexico, with each household adding its own touch. For health-conscious eaters, memelas offer a balanced meal rich in complex carbohydrates, fiber, and plant-based protein, especially when topped with wholesome ingredients. As a vegetarian dish, memelas are also accessible and easy to customize, making them perfect for international food lovers seeking an authentic Mexican breakfast experience.
Ingredients(for 2 memelas per person)
- 1 cup Masa harina (corn flour for tortillas)
- 2/3 cup Water (filtered)
- 1/2 cup Refried black beans (frijoles negros refritos)
- 1/4 cup Queso fresco (fresh Mexican cheese)
- 1/4 cup Salsa roja (homemade or store-bought)
- 1/2 cup Lettuce (shredded)
- 1/2 Avocado (sliced) - optional
- 1 tablespoon Vegetable oil (for cooking)
- 1/4 teaspoon Salt (to taste)
- 2 tablespoons Onion (finely diced) - optional
Instructions
- 1
Mix masa harina with water and salt in a bowl. Knead until a soft, pliable dough forms.
5 minutes
Adjust water gradually to avoid sticky dough.
- 2
Divide dough into four balls. Flatten each into a thick oval (about 1/4 inch) using your hands or a tortilla press.
5 minutes
Keep dough covered to prevent drying.
- 3
Heat a skillet or comal over medium heat. Cook memelas for 2-3 minutes per side until lightly blistered.
8 minutes
Do not overcook; memelas should stay soft.
- 4
While warm, pinch the edges of each memela to create a slight rim. This helps hold toppings.
2 minutes
Use your fingers carefully to shape the rim.
Why This Dish is Healthy
This healthy memelas recipe uses minimally processed ingredients, emphasizing whole grains, legumes, and fresh produce. By limiting oil and cheese, it keeps calories in check while maintaining authentic flavor. Memelas are filling, nutrient-rich, and suitable for vegetarian diets, making them ideal for weight management and overall wellness. The use of traditional toppings ensures micronutrient diversity without relying on processed foods or excessive fats.
Memelas are a nutritious breakfast option, offering a good balance of carbohydrates from masa harina, plant-based protein from black beans, and healthy fats from avocado and vegetable oil. The addition of fresh vegetables like lettuce and onion boosts fiber and vitamins A and C. Queso fresco adds calcium, while salsa roja delivers antioxidants and flavor. This dish is naturally gluten-free when made with pure masa harina, and can be easily adapted for vegan diets by omitting cheese. High in fiber and low in saturated fat, memelas support digestive health and provide sustained energy.
Pro Tips
- 💡Tip 1: Use freshly ground masa harina for the most authentic flavor and texture.
- 💡Tip 2: Pinch the edges while memelas are warm to avoid cracking.
- 💡Tip 3: Customize toppings with seasonal vegetables for variety and added nutrition.
Storage & Serving
Memelas are best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat on a skillet before serving to restore texture.
Best served: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 210.0 kcal |
| Proteínas | 7.0 g |
| Carbohidratos | 28.0 g |
| Grasas totales | 9.0 g |
| Fibra | 3.0 g |
