Vegetarian Tostadas With Spicy Black Beans (+gluten free)

Vegetarian
Gluten Free
Health score
25%
Vegetarian Tostadas With Spicy Black Beans (+gluten free)
45 min.
4
353kcal
100%sweetness
60.79%saltiness
77.18%sourness
26.05%bitterness
39.65%savoriness
94.55%fattiness
0%spiciness

Ingredients

  •  corn tortillas white yellow
  •  corn tortillas white yellow
  • 15 oz black beans drained canned ()
  • 0.3 cup onion diced
  • clove garlic minced
  • 0.5 tablespoon olive oil 
  •  chiles in adobo sauce diced ()
  • 1.5 cup pkt spinach julienne style sliced ( )
  • servings sea salt dried (for black beans)
  •  cherry tomatoes halved ()
  • servings feta cheese 
  • servings cream sour
  • servings salsa your favorite

Equipment

  • frying pan
  • paper towels
  • potato masher
  • microwave

Directions

  1. Heat a large saute pan on medium high heat.
  2. Saute your onions and garlic in olive oil for 2-3 minutes.
  3. Place your balck beans (BB) in a microwavble safe container and add the sauted onions and garilc to the BB.
  4. Add the diced chiles in adobo sauce to the BB.
  5. Sprinkle in some dried basil and garilc sea salt. Stir and microwave for 2 minutes, using a potato masher mash the warm BB to your desired consistency and return to the microwave for 1 minute.
  6. Meanwhile take a paper towel and using the same saute pan wipe out any excess oil or browning from the onions. Spray with cooking oil and on high heat, toast your tortillas until crsipy anywhere from 5 to 10 minutes.
  7. Assemble your tostadas by placing the beans on top, sprinkle with feta, top with spinach, sliced cherry tomatoes, dollop of sour cream and sprinkle with more feta and salsa

Nutrition Facts

Calories353kcal
Protein16.69%
Fat30.95%
Carbs52.36%

Properties

Glycemic Index
54.25
Glycemic Load
10.7
Inflammation Score
-8
Nutrition Score
21.714782608696%

Flavonoids

Luteolin
0.09mg
Isorhamnetin
0.5mg
Kaempferol
0.79mg
Myricetin
0.06mg
Quercetin
2.73mg

Taste

Sweetness:
100%
Saltiness:
60.79%
Sourness:
77.18%
Bitterness:
26.05%
Savoriness:
39.65%
Fattiness:
94.55%
Spiciness:
0%

Nutrients percent of daily need

Calories:352.62kcal
17.63%
Fat:12.53g
19.27%
Saturated Fat:5.79g
36.19%
Carbohydrates:47.67g
15.89%
Net Carbohydrates:35.81g
13.02%
Sugar:3.42g
3.8%
Cholesterol:33.78mg
11.26%
Sodium:1237.13mg
53.79%
Protein:15.2g
30.39%
Vitamin K:58.48µg
55.69%
Fiber:11.86g
47.45%
Phosphorus:417.73mg
41.77%
Vitamin A:1582.24IU
31.64%
Manganese:0.63mg
31.28%
Vitamin B2:0.48mg
28.08%
Folate:107.24µg
26.81%
Calcium:267.29mg
26.73%
Magnesium:99.55mg
24.89%
Vitamin B6:0.43mg
21.54%
Iron:3.59mg
19.93%
Potassium:695.34mg
19.87%
Vitamin B1:0.28mg
18.98%
Vitamin C:15.49mg
18.77%
Copper:0.36mg
18.16%
Zinc:2.36mg
15.71%
Selenium:10.23µg
14.62%
Vitamin B3:2.39mg
11.93%
Vitamin B12:0.53µg
8.87%
Vitamin E:1.32mg
8.77%
Vitamin B5:0.72mg
7.15%