Tostadas with Kale, Refried Beans, and Cheese

Gluten Free
Health score
49%
Tostadas with Kale, Refried Beans, and Cheese
30 min.
4
500kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a delightful dish that’s both satisfying and gluten-free? Look no further than these scrumptious Tostadas with Kale, Refried Beans, and Cheese! In just 30 minutes, you can whip up a meal that serves four, making it perfect for family gatherings or a cozy night in.

This recipe combines the earthy flavors of pinto beans with the vibrant freshness of kale, all topped off with gooey, melted Mexican cheese. The crunch of the corn tostadas adds a delightful texture, while the zesty lime wedges provide a refreshing contrast that brightens every bite. With approximately 500 calories per serving, this dish is not only delicious but also a balanced option for those mindful of their dietary choices.

Whether you’re looking for a hearty main course or a satisfying lunch, these tostadas are sure to impress. The combination of spices, including cumin and jalapeño, infuses the beans with a warm, inviting flavor that will have everyone coming back for seconds. So grab your frying pan and saucepan, and let’s get cooking!

Ingredients

  • 32 ounce pinto beans with liquid canned
  • 15 ounce canned tomatoes whole drained chopped canned
  • tablespoons canola oil for frying plus more
  • 12  regular corn 
  • medium garlic clove minced
  • teaspoon ground cumin 
  • tablespoons jalapeno stemmed seeded chopped
  • bunches kale roughly chopped (approximately)
  •  lime quartered
  • 0.5 pound mexican cheese blend shredded (Oaxacan, quesillo, or Monterrey Jack)
  • servings salt 
  • cup onion white chopped

Equipment

  • frying pan
  • sauce pan
  • potato masher
  • wooden spoon

Directions

  1. Heat 1 tablespoon oil in a large saucepan over medium heat.
  2. Add onion and jalapeño, and cook until soft and translucent, about 5 minutes.
  3. Add garlic and cumin, stir well, and cook until fragrant, about 30 seconds.
  4. Add tomatoes and cook until chunks begin to break down, stirring often, about 4 minutes.
  5. Add beans and liquid and bring to a boil. Reduce heat to medium-low and simmer gently for 15 minutes. Use a potato masher or the back of a wooden spoon to mash beans until chunky. Season with salt, if necessary (it will depend on how salty the canned beans are).
  6. Meanwhile, heat 2 tablespoons oil in a 12-inch skillet over medium-high heat until shimmering.
  7. Add half of the kale, season with a pinch of salt, and cook until bright green and starting to wilt, about 1 minute. Stir in the remaining bunch, and cook until all of the kale bright green.
  8. Pour in 1 cup water. It should boil immediately. Reduce heat to low and cover. Cook until tender, about 10 minutes.
  9. Remove the cover, and let any excess water evaporate.
  10. Smear some of the refried beans on top of each tostada, and top with a sprinkling of cheese and kale.
  11. Serve with lime wedges.

Nutrition Facts

Calories500kcal
Protein21.7%
Fat36.22%
Carbs42.08%

Properties

Glycemic Index
74.13
Glycemic Load
15.24
Inflammation Score
-10
Nutrition Score
40.44695628726%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.14mg
Luteolin
0.11mg
Isorhamnetin
17.34mg
Kaempferol
30.68mg
Myricetin
0.04mg
Quercetin
23.34mg

Nutrients percent of daily need

Calories:499.5kcal
24.98%
Fat:21.09g
32.45%
Saturated Fat:10.26g
64.14%
Carbohydrates:55.13g
18.38%
Net Carbohydrates:38.03g
13.83%
Sugar:10.94g
12.16%
Cholesterol:53.86mg
17.95%
Sodium:1324.17mg
57.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.43g
56.86%
Vitamin K:268.63µg
255.83%
Vitamin A:7208.49IU
144.17%
Vitamin C:94.35mg
114.37%
Manganese:1.47mg
73.27%
Calcium:710.22mg
71.02%
Fiber:17.1g
68.41%
Phosphorus:553.44mg
55.34%
Potassium:1344.55mg
38.42%
Iron:6.77mg
37.59%
Magnesium:141.85mg
35.46%
Copper:0.66mg
33.09%
Folate:129.01µg
32.25%
Vitamin B2:0.53mg
30.89%
Vitamin B6:0.58mg
28.81%
Vitamin E:3.93mg
26.2%
Zinc:3.69mg
24.62%
Vitamin B1:0.32mg
21.64%
Vitamin B3:3.03mg
15.16%
Selenium:10.34µg
14.77%
Vitamin B12:0.7µg
11.62%
Vitamin B5:0.98mg
9.83%
Vitamin D:0.28µg
1.89%