Black Bean and Mango Tostadas

Vegetarian
Health score
20%
Black Bean and Mango Tostadas
15 min.
4
477kcal

Suggestions


If you're looking for a quick, delicious, and vibrant dish to brighten up your lunch or dinner, these Black Bean and Mango Tostadas are a perfect choice! Packed with flavor and colorful ingredients, this vegetarian delight comes together in just 15 minutes, making it an ideal recipe for busy weekdays or casual get-togethers. Each bite offers a delightful crunch from crispy tortillas topped with a savory black bean mixture, creamy Monterey Jack cheese, and a refreshing mango salsa that balances sweet and tangy notes.

The unique combination of protein-rich black beans and juicy mango not only satisfies your taste buds but also provides essential nutrients, keeping you energized throughout the day. With a caloric count of 477 per serving, these tostadas are hearty enough to serve as a satisfying main course without compromising on health. Perfect for lunch, dinner, or entertaining guests, they showcase a beautiful harmony of flavors and textures that will leave everyone craving more. So grab your ingredients, preheat that oven, and let's whip up a colorful fiesta on your plate with these scrumptious Black Bean and Mango Tostadas!

Ingredients

  • 15 oz black beans drained and rinsed canned
  • 0.5 teaspoon chili powder 
  • 8-inch flour tortillas 
  • tablespoon juice of lime 
  •  mangos diced pitted ripe peeled
  • ounces monterey jack low-fat grated
  • tablespoon olive oil 
  • 0.8 teaspoon salt 
  •  scallions light white green finely chopped

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 425F.
  2. Combine beans, olive oil, scallions, chili powder and 1/2 tsp. salt in a bowl.
  3. Mist a baking sheet with cooking spray.
  4. Place tortillas on sheet and spoon bean mixture on top.
  5. Sprinkle with cheese.
  6. Bake until golden and crisp, about 10 minutes.
  7. While tostadas are baking, combine mango, onion, lime juice and 1/4 tsp. salt in a bowl.
  8. Remove tostadas from oven, spoon mango mixture on top and serve immediately.

Nutrition Facts

Calories477kcal
Protein17.9%
Fat39.2%
Carbs42.9%

Properties

Glycemic Index
36.19
Glycemic Load
11.72
Inflammation Score
-8
Nutrition Score
20.887826121372%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:476.97kcal
23.85%
Fat:21.01g
32.33%
Saturated Fat:10.23g
63.94%
Carbohydrates:51.73g
17.24%
Net Carbohydrates:41.52g
15.1%
Sugar:9.42g
10.46%
Cholesterol:37.85mg
12.62%
Sodium:1480.49mg
64.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.59g
43.19%
Calcium:440.57mg
44.06%
Phosphorus:419.42mg
41.94%
Fiber:10.21g
40.83%
Folate:146.98µg
36.75%
Vitamin C:23.96mg
29.05%
Vitamin B1:0.43mg
28.74%
Manganese:0.55mg
27.63%
Selenium:19.32µg
27.6%
Vitamin B2:0.46mg
27.33%
Iron:4.42mg
24.55%
Vitamin K:21.72µg
20.69%
Vitamin A:1027.02IU
20.54%
Copper:0.34mg
16.85%
Vitamin B3:3.36mg
16.82%
Magnesium:66.97mg
16.74%
Potassium:538.52mg
15.39%
Zinc:2.2mg
14.7%
Vitamin B6:0.19mg
9.7%
Vitamin E:1.22mg
8.11%
Vitamin B12:0.35µg
5.88%
Vitamin B5:0.48mg
4.82%
Vitamin D:0.26µg
1.7%
Source:My Recipes