Basic Tostadas

Vegetarian
Gluten Free
Health score
25%
Basic Tostadas
20 min.
4
247kcal

Suggestions


If you’re seeking a delightful and satisfying meal that caters to both vegetarian and gluten-free diets, look no further than these Basic Tostadas! This vibrant dish is wonderfully versatile, perfect for a light lunch, a hearty main course, or even a quick dinner after a busy day. With a preparation time of only 20 minutes, you can whip up a plateful of goodness that’s sure to please even the pickiest of eaters.

These tostadas feature a crisp corn tortilla base, topped with a flavorful black bean mixture seasoned with zesty taco spices. As you bite into the crunchy shell, you’ll be greeted with tender, seasoned beans, fresh lettuce, tangy salsa, and a sprinkle of reduced-fat Cheddar cheese on top. The combination of textures and flavors not only makes for a satisfying meal but also packs a nutritious punch—each serving comes in at just 247 calories!

Whether enjoyed alone or shared with family and friends, these Basic Tostadas are sure to become a staple in your recipe repertoire. Gather your ingredients, and let’s embark on a culinary adventure that will tantalize your taste buds and keep your kitchen filled with warmth and friendly aromas!

Ingredients

  • 15 ounce no-salt-added black beans rinsed drained canned
  • 6-inch corn tortillas ()
  • cup pre-shredded lettuce 
  • ounce cheddar cheese shredded reduced-fat
  • cup salsa refrigerated
  • 1.3 ounce 0%-less-sodium taco seasoning ( 2 tablespoons)
  • 0.3 cup water 

Equipment

  • baking sheet
  • sauce pan
  • oven
  • potato masher

Directions

  1. Preheat oven to 40
  2. Place tortillas on a baking sheet. Coat tortillas on both sides with cooking spray.
  3. Bake at 400 for 12 minutes or until crisp; set aside.
  4. Combine black beans, taco seasoning, and water in a medium saucepan; mash with a potato masher. Cook over medium heat 3 minutes or until thoroughly heated, stirring often.
  5. Place tortillas on individual serving plates; spread black bean mixture evenly over tortillas. Top each serving with 1/4 cup lettuce, 1/4 cup salsa, and 1 tablespoon cheese.

Nutrition Facts

Calories247kcal
Protein21.12%
Fat6.79%
Carbs72.09%

Properties

Glycemic Index
28.13
Glycemic Load
9.92
Inflammation Score
-8
Nutrition Score
15.940434885576%

Flavonoids

Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:247.3kcal
12.36%
Fat:1.96g
3.02%
Saturated Fat:0.59g
3.69%
Carbohydrates:46.84g
15.61%
Net Carbohydrates:32.9g
11.96%
Sugar:4.76g
5.29%
Cholesterol:1.49mg
0.5%
Sodium:1199.84mg
52.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.72g
27.45%
Fiber:13.94g
55.75%
Folate:168.3µg
42.08%
Manganese:0.65mg
32.66%
Phosphorus:289.18mg
28.92%
Magnesium:105.43mg
26.36%
Vitamin A:1255.01IU
25.1%
Vitamin B1:0.31mg
20.99%
Iron:3.53mg
19.59%
Potassium:623.52mg
17.81%
Copper:0.31mg
15.64%
Vitamin B6:0.26mg
12.77%
Zinc:1.82mg
12.12%
Calcium:101.06mg
10.11%
Vitamin B3:1.68mg
8.4%
Vitamin B2:0.12mg
7.09%
Vitamin C:5.73mg
6.94%
Vitamin K:7.11µg
6.77%
Selenium:4.49µg
6.42%
Vitamin E:0.9mg
6.02%
Vitamin B5:0.45mg
4.46%
Source:My Recipes