Soft Black Bean Tostadas

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

Suggestions


Are you looking for a delicious and satisfying meal that brings the vibrant flavors of Mexican cuisine straight to your kitchen? Look no further than these Soft Black Bean Tostadas! Perfect for lunch, dinner, or any gathering, this recipe is not only full of flavor but also packed with nutrition. Each tostada features a delightful combination of creamy avocado, hearty black beans, and tender chicken layered on a warm flour tortilla, all topped off with fresh lettuce, zesty salsa, and a dollop of sour cream.

With just 45 minutes of preparation, you can whip up a dish that serves four people, making it an ideal choice for family meals or entertaining friends. The rich umami of black beans paired with the crunch of fresh vegetables creates a mouthwatering experience, while the Monterey Jack cheese adds a deliciously melty finish that takes these tostadas to the next level. Not only do they satisfy the palate, but they also provide a balanced meal, with a caloric content of 438 kcal per serving.

Whether you’re a seasoned cook or just starting your culinary journey, this recipe is approachable and fun. The colorful presentation of these tostadas makes them visually appealing, ensuring they’ll be the star of your table. So grab your ingredients, fire up the broiler, and get ready to enjoy a scrumptious dish that’s sure to impress!

Ingredients

  • 0.5 cup avocado peeled chopped
  • 15 ounce black beans rinsed drained canned
  • 8-inch flour tortillas ()
  • 0.3 cup green onions thinly sliced
  • 0.5 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • cup iceberg lettuce shredded
  • tablespoons juice of lime fresh
  • teaspoons juice of lime fresh
  • ounces preshredded monterey jack cheese 
  • cup roasted shredded boneless skinless
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • 0.5 cup cup heavy whipping 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