Recipes, Special Diets on April 6, 2011 by

The Spicy RD: Do-It-Yourself Sopes!

I invite you all to come join me in my gluten free kitchen…

And open my “gluten free” baking drawer and take a peek inside…

In it you will find bag upon bag of Bob’s Red Mill gluten-free flours, gluten-free grains, and gluten-free mixes.

28 bags to be exact.

I LOVE Bob’s Red Mill products and have been using them almost daily for the past three years since I started eating gluten free.

So, naturally, when Bob’s Red Mill asked bloggers for kid friendly gluten free and casein free recipes for their website, I jumped at the chance.

I thought it would be fun to use one of the bags that had remained unopened in my drawer for quite some time…

Masa Harina.

Masa harina means “dough flour” in Spanish and it is traditionally used to make corn tortillas. Now, corn tortillas are a staple in our house.  And one of my family’s favorite dinners is “Do-It-Yourself” Tacos.  This time, however, I had another idea in mind for this delicious golden corn flour…


Sopes are a traditional Mexican dish originating from Culiacan Mexico.   Like tacos or tostadas, they make a fun do-it-yourself dinner for kids and adults alike, but unlike a taco or a tostada, which are thin and flat, sopes are THICK masa patties with “pinched” edges to hold their fillings.

They are really delicious!  Here’s the recipe…

Do-It-Yourself Sopes {Gluten-free and Casein-free}

  • 1 ½ cups Bob’s Red Mill Masa Harina
  • 1 cup water
  • Canola oil {for frying Sopes}
  • Breast meat from 1 rotisserie chicken {Store bought without added fillers or homemade}
  • 1 (~15.4 oz) can refried beans {I used Amy’s Organic Refried Beans}
  • 1 cup chopped lettuce
  • 2 tomatoes, chopped
  • 2 avocadoes, chopped
  • 1 (~2.25 oz) can chopped black olives
  • 1/2 – 1 cup chopped cilantro
  • 1 cup fresh salsa fresca {Store bought or homemade}
  • Hot sauce, if desired

To make the sopes:  Combine masa harina and water in a mixing bowl and mix for 3-5 minutes.  {My daughter had fun helping me mix the dough!}

Divide dough in to 8 equal portions and roll in to balls.  They should be about the size of a cue ball.

Place balls of dough between sheets of parchment paper or waxed paper and press in to approximately 4-inch diameter flat discs.  {I used the bottom of a drinking glass.}

Heat a large frying pan on high heat {a cast iron pan works well}.  Place sopes in pan {without oil} and cook on each side for about 1 minute.  Remove from pan and let cool slightly.

Using your fingers, take some of the dough from the center of the sopes out to the sides and pinch the edges to form a little wall.   Heat about 1 inch of canola oil in pan to 350 degrees and fry sopes on each side until golden brown.

Remove to paper towel to absorb oil.  Set out all the other ingredients in individual bowls and let everybody assemble their own sopes.

Have fun Sope making!

EA Stewart, MBA, RD-The Spicy RD



Ian Stewart says:

Being the husband of a gluten free wife, I definitely had concerns about the quality and taste of the food I would be eating. I couldn’t have been more wrong. All the meals my wife prepares are fantastic and I have to say that the Sopes are perhaps the best of them all, easily my favorite. I highly recommend them to everyone. Try the recipe and see for yourself!

Oh these are a must make! Perfect summer time food!

David, the Gross one says:

Never heard of “sopes” before. They sure look and sound good. I’m going to try a bunch.
What about a pinch of sugar in the dough? I always think a little sweetness helps.

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