Black Bean Tostadas with Grilled Corn Salsa

Vegetarian
Gluten Free
Health score
49%
Black Bean Tostadas with Grilled Corn Salsa
45 min.
6
338kcal

Suggestions

Ingredients

  • 30 ounce no-salt-added black beans drained canned
  • 0.8 cup grilled corn salsa 
  • 6-inch corn tortillas ()
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic 
  • cups iceburg lettuce shredded
  • ounces monterrey jack cheese shredded with peppers
  • 0.3 cup nonfat cream sour
  • tablespoons onion finely chopped
  • 0.3 teaspoon salt 
  • cup vegetable broth undiluted canned

Equipment

  • food processor
  • bowl
  • baking sheet
  • sauce pan
  • oven
  • knife

Directions

  1. Position knife blade in food processor bowl. Drop garlic through food chute with processor running. Process 3 seconds or until garlic is minced.
  2. Add beans, broth, onion, and salt; process until smooth, scraping sides of processor bowl once.
  3. Transfer bean mixture to a medium saucepan. Partially cover mixture, and cook over medium heat 15 minutes or until thickened, stirring frequently.
  4. Combine sour cream and cilantro; stir well. Cover and chill.
  5. Place tortillas on a baking sheet coated with cooking spray.
  6. Bake at 350 for 6 minutes; turn tortillas over, and bake 6 to 8 additional minutes or until crisp.
  7. Place 1 tortilla on each individual serving plate. Spoon beanmixture evenly over tortillas; top each with cheese. Arrange lettuce over cheese. Top each tostada with 2 tablespoons Grilled Corn Salsa and 1 tablespoon sour cream mixture.

Nutrition Facts

Calories338kcal
Protein21.99%
Fat15.95%
Carbs62.06%

Properties

Glycemic Index
54.83
Glycemic Load
14.25
Inflammation Score
-8
Nutrition Score
19.586521752503%

Flavonoids

Apigenin
0.09mg
Luteolin
0.02mg
Isorhamnetin
0.25mg
Kaempferol
0.14mg
Myricetin
0.06mg
Quercetin
2.16mg

Nutrients percent of daily need

Calories:337.8kcal
16.89%
Fat:6.2g
9.54%
Saturated Fat:3.08g
19.23%
Carbohydrates:54.28g
18.09%
Net Carbohydrates:38.87g
14.14%
Sugar:3.19g
3.54%
Cholesterol:13.48mg
4.49%
Sodium:373.09mg
16.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.24g
38.48%
Fiber:15.41g
61.63%
Folate:242.52µg
60.63%
Manganese:0.86mg
43.1%
Phosphorus:384.43mg
38.44%
Magnesium:133.58mg
33.39%
Vitamin B1:0.43mg
28.54%
Iron:3.81mg
21.18%
Potassium:731.27mg
20.89%
Calcium:193.75mg
19.37%
Copper:0.38mg
18.76%
Zinc:2.65mg
17.67%
Vitamin K:18.44µg
17.56%
Vitamin A:651.64IU
13.03%
Vitamin B6:0.24mg
12.18%
Vitamin B2:0.2mg
11.88%
Selenium:6.13µg
8.76%
Vitamin B3:1.55mg
7.77%
Vitamin B5:0.63mg
6.32%
Vitamin C:3.81mg
4.62%
Vitamin B12:0.15µg
2.44%
Vitamin E:0.26mg
1.76%
Source:My Recipes