Corn, Avocado and Black Bean Tostadas

Vegetarian
Gluten Free
Health score
31%
Corn, Avocado and Black Bean Tostadas
20 min.
4
565kcal

Suggestions

Ingredients

  • small avocado pitted ripe peeled chopped
  • 15 oz black beans drained and rinsed canned
  • 6-inch corn tortillas 
  • 6-inch corn tortillas 
  • 0.5 teaspoon pepper red crushed
  • tablespoons cilantro leaves fresh finely chopped
  • cup corn frozen
  • teaspoons juice of lime 
  • tablespoons olive oil 
  • servings salt 
  • 0.5 cup cheddar cheese shredded

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 350F. Arrange tortillas on a baking sheet, mist with cooking spray and sprinkle with salt.
  2. Bake until beginning to crisp, 5 to 7 minutes.
  3. While tortillas are toasting, combine beans, corn, avocado, cilantro, olive oil, lime juice and red pepper flakes in a large bowl. Top tortillas, still on baking sheet, with some bean and corn mixture.
  4. Sprinkle with Cheddar.
  5. Turn oven to broil and broil tostadas until cheese has melted and is beginning to brown, 1 to 2 minutes.
  6. Serve immediately.

Nutrition Facts

Calories565kcal
Protein12.18%
Fat34.69%
Carbs53.13%

Properties

Glycemic Index
50
Glycemic Load
20.58
Inflammation Score
-7
Nutrition Score
22.828695652278%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:565.17kcal
28.26%
Fat:22.82g
35.11%
Saturated Fat:5.36g
33.47%
Carbohydrates:78.66g
26.22%
Net Carbohydrates:60.14g
21.87%
Sugar:1.36g
1.51%
Cholesterol:14.13mg
4.71%
Sodium:751.16mg
32.66%
Alcohol:0g
100%
Protein:18.04g
36.07%
Fiber:18.51g
74.05%
Phosphorus:569.28mg
56.93%
Manganese:0.73mg
36.54%
Magnesium:144.3mg
36.08%
Folate:130.66µg
32.67%
Potassium:905.69mg
25.88%
Vitamin B6:0.51mg
25.27%
Copper:0.49mg
24.46%
Calcium:230.49mg
23.05%
Iron:3.97mg
22.05%
Vitamin B1:0.33mg
21.88%
Vitamin B2:0.36mg
21.3%
Zinc:3.08mg
20.53%
Vitamin B3:3.83mg
19.15%
Selenium:12.31µg
17.59%
Vitamin E:2.55mg
17.01%
Vitamin K:16µg
15.24%
Vitamin C:11.67mg
14.15%
Vitamin B5:1.19mg
11.93%
Vitamin A:311.75IU
6.24%
Vitamin B12:0.15µg
2.5%
Source:My Recipes