Panuchos (Black-Bean-Filled Tostadas)

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Panuchos (Black-Bean-Filled Tostadas)
150 min.
2
2193kcal

Suggestions


Discover the vibrant flavors of traditional Mexican cuisine with our delightful recipe for Panuchos, an irresistible version of black-bean-filled tostadas. These delicious creations are perfect for lunch or dinner, offering a combination of textures and tastes that will leave your taste buds dancing with joy. Whether you're entertaining guests or simply enjoying a cozy meal at home, Panuchos bring a burst of color and nutrition to your table.

What makes this dish special is its gluten-free and dairy-free nature, making it an excellent choice for those with dietary restrictions. With a health score of 83, these flavorful tostadas are not only satisfying but also a guilt-free indulgence. Each serving is packed with wholesome ingredients, including tender shredded chicken, creamy avocado, and fragrant herbs that complement the rich black bean filling.

In addition to being a treat for your palate, Panuchos are surprisingly easy to prepare. With just a bit of time and the right equipment, you can impress your family and friends with restaurant-quality fare in the comfort of your own home. The recipe yields two hearty servings, perfect for sharing—or keep the deliciousness for yourself! Get ready to dive into a culinary adventure that captures the essence of Mexican street food. Don’t forget to serve your Panuchos with a zesty habanero sauce on the side for an extra kick!

Ingredients

  • teaspoons annatto powder 
  • small avocado 
  • 15 oz black beans with liquid reserved drained canned
  • servings chicken 
  • lb chicken breast bone-in
  • servings scotch bonnet peppers store-bought (or )
  • 0.3 teaspoon kosher salt 
  • 0.8 teaspoon kosher salt 
  • leaf curly kale leaves green
  • 1.3 lbs i would have liked to use an version of masa but i couldn't find one at the time of making the tamal prepared for tortillas* (not masa for tamales
  •  plum tomatoes 
  • 0.5 medium onion red thinly sliced into rings
  • tablespoon vegetable oil 
  • teaspoons vegetable oil 
  • tbsp vegetable oil 
  • 0.3 cup vinegar white
  • tablespoon vinegar white
  • 0.3 cup onion yellow minced
  • servings frangelico 
  • servings frangelico 
  • servings frangelico 
  • servings frangelico 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • plastic wrap
  • grill
  • kitchen towels
  • spatula

Directions

  1. Heat a grill to medium (350 to 45
  2. with an area left clear of charcoal or a gas burner turned off to make an indirect heat area. In a medium bowl, combine vinegar, achiote, oil, and salt; add chicken and turn to coat well. Grill over indirect heat with lid down, turning once, until chicken is cooked through, about 20 minutes.
  3. Let cool, then shred meat from bones. Set aside.
  4. Meanwhile, make panuchos: Pure beans and their liquid in a food processor, adding water if needed so they're very creamy. In a medium frying pan, cook onion in oil over medium heat until golden, 5 minutes. Stir in beans and cook until bubbling, 1 to 2 minutes. Set aside, covered.
  5. Combine masa and salt in a bowl, adding a bit of water (or flour) if needed so masa is pliable but not sticky. Divide into 15 equal balls, set on a baking sheet, and cover with plastic wrap.
  6. Heat a heavy medium griddle or skillet, preferably cast iron, over medium heat until hot. Working with 1 masa ball at a time, line a tortilla press with a heavy piece of plastic (a freezer bag cut in half works well). Center masa ball on top and cover with another piece of plastic. Press tortilla to 4 to 5 in. wide.
  7. Peel plastic from tortilla (if tortilla sticks, dust with a little flour and reroll) and put tortilla on hot griddle. When underside no longer sticks and is lightly speckled, about 1 minute, flip and cook 1 minute on other side. Flip again and with a folded clean kitchen towel, firmly press tortilla all over (this helps it puff). Cook until it puffs and the underside is light golden, 15 to 30 more seconds.
  8. Transfer tortilla to a work surface.
  9. Slit hot tortilla carefully 1/2 in. from edge to make an opening about 2 in. long. Without tearing tortilla, slide a small metal spatula inside to create a pocket.
  10. Let cool. Repeat steps 4, 5, and 6 for each tortilla.
  11. Open up the pocket of a cooled tortilla with your finger, squeeze gently to hold it open, and smear a rounded spoonful of beans inside. Pat top of tortilla with your fingers to spread beans. Fill each panucho the same way.
  12. Make toppings: In a bowl, combine 1/4 cup water, the vinegar, salt, and onion. Chill until used. Thinly slice lettuce and cut 15 thin slices each of tomato and avocado.
  13. Preheat oven to 250 and set a rimmed baking sheet inside.
  14. Heat a large skillet, preferably cast iron, over medium heat.
  15. Add 2 tbsp. oil and a single layer of panuchos. Cook until golden, turning once, 3 to 5 minutes total.
  16. Transfer panuchos to pan in oven. Repeat to cook remaining panuchos, adding more oil as needed.
  17. Drain onion and assemble panuchos: Set them on a platter and top with lettuce, chicken, onion, tomato, and avocado.
  18. Serve sauce on the side.
  19. *Find appealingly musky, reddish achiote paste, ground from annatto seeds, at Latino grocery stores; you'll also find prepared masa there. Or, instead of prepared masa, substitute 2 cups masa harina combined with 1 1/3 cups water.

Nutrition Facts

Calories2193kcal
Protein19.8%
Fat32.46%
Carbs47.74%

Properties

Glycemic Index
138.5
Glycemic Load
2.07
Inflammation Score
-10
Nutrition Score
70.930869351263%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.38mg
Kaempferol
0.34mg
Myricetin
0.06mg
Quercetin
9.86mg

Nutrients percent of daily need

Calories:2193.36kcal
109.67%
Fat:80.36g
123.63%
Saturated Fat:14.63g
91.46%
Carbohydrates:265.84g
88.61%
Net Carbohydrates:225.08g
81.85%
Sugar:3.57g
3.97%
Cholesterol:226.51mg
75.5%
Sodium:2344.05mg
101.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:110.29g
220.59%
Vitamin B1:4.79mg
319.44%
Vitamin B3:62.51mg
312.56%
Folate:833.47µg
208.37%
Vitamin B6:3.89mg
194.4%
Selenium:131.5µg
187.86%
Vitamin B2:3.05mg
179.13%
Fiber:40.76g
163.02%
Iron:27.87mg
154.85%
Phosphorus:1547.84mg
154.78%
Magnesium:456.82mg
114.21%
Manganese:2.09mg
104.29%
Potassium:3081.08mg
88.03%
Vitamin K:85.52µg
81.45%
Vitamin B5:6.64mg
66.4%
Zinc:9.78mg
65.17%
Copper:1.26mg
63.22%
Calcium:512.94mg
51.29%
Vitamin E:5.62mg
37.44%
Vitamin C:29.54mg
35.8%
Vitamin A:1324.58IU
26.49%
Vitamin B12:0.79µg
13.16%
Vitamin D:0.44µg
2.96%
Source:My Recipes