Soft Black Bean Tostadas

Health score
24%
Soft Black Bean Tostadas
45 min.
4
438kcal

Suggestions


If you're searching for a delicious and satisfying meal that brings together vibrant flavors and wholesome ingredients, look no further than these Soft Black Bean Tostadas! Packed with nutrients, this delightful dish is not only incredibly tasty but also a feast for the eyes. Imagine crispy tortillas layered with a luscious black bean spread that’s perfectly seasoned with cumin and a hint of spice, topped with succulent shredded chicken and melty Monterey Jack cheese.

But that’s not all! Each tostada is finished off with a refreshing mix of chopped avocado, diced tomatoes, and crisp iceberg lettuce, creating an irresistible contrast in textures. A dollop of fat-free sour cream and a splash of fresh lime juice make every bite a burst of freshness you won't forget. Whether you're preparing lunch for yourself or a hearty dinner for family and friends, these tostadas are quick to whip up and offer a delightful balance of protein, healthy fats, and carbs. At just 438 calories per serving, they make for a guilt-free indulgence!

This recipe is not only easy to follow but also customizable—feel free to tweak the toppings to your liking or add extra veggies for an even more vibrant dish. So grab your apron and get ready to impress your taste buds with these flavorful Soft Black Bean Tostadas!

Ingredients

  • 0.5 cup avocado peeled chopped
  • 15 ounce black beans rinsed drained canned
  • 8-inch flour tortilla ()
  • 0.3 cup spring onion thinly sliced
  • 0.5 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • cup lettuce shredded
  • tablespoons juice of lime fresh
  • teaspoons juice of lime fresh
  • ounces monterrey jack cheese 
  • cup chicken breast shredded boneless skinless
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • 0.5 cup cream fat-free sour
  • 0.5 cup tomatoes seeded chopped
  • tablespoons water 

Equipment

  • bowl
  • baking sheet
  • blender
  • broiler

Directions

  1. Preheat broiler.
  2. To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.
  3. Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.
  4. Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.
  5. Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream.
  6. Cut each tortilla into 4 wedges.

Nutrition Facts

Calories438kcal
Protein23.16%
Fat29.97%
Carbs46.87%

Properties

Glycemic Index
60
Glycemic Load
8.53
Inflammation Score
-7
Nutrition Score
22.886086780092%

Flavonoids

Cyanidin
0.06mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.16mg
Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:437.64kcal
21.88%
Fat:14.7g
22.62%
Saturated Fat:6.26g
39.12%
Carbohydrates:51.73g
17.24%
Net Carbohydrates:40.67g
14.79%
Sugar:3.41g
3.78%
Cholesterol:45.51mg
15.17%
Sodium:1219.27mg
53.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.56g
51.13%
Phosphorus:443.31mg
44.33%
Fiber:11.06g
44.25%
Selenium:29.52µg
42.17%
Folate:149.57µg
37.39%
Vitamin B3:7.39mg
36.94%
Calcium:324.13mg
32.41%
Vitamin B1:0.48mg
31.91%
Manganese:0.6mg
30%
Vitamin B2:0.48mg
27.96%
Iron:4.66mg
25.91%
Vitamin K:27.09µg
25.8%
Vitamin B6:0.47mg
23.64%
Potassium:779.43mg
22.27%
Magnesium:78.68mg
19.67%
Copper:0.34mg
17.07%
Vitamin C:12.49mg
15.14%
Zinc:2.07mg
13.8%
Vitamin A:621.7IU
12.43%
Vitamin B5:1.17mg
11.69%
Vitamin B12:0.34µg
5.63%
Vitamin E:0.73mg
4.87%
Vitamin D:0.17µg
1.1%
Source:My Recipes