Veggie Tostadas with Black Beans and Easy Guacamole

Gluten Free
Health score
13%
Veggie Tostadas with Black Beans and Easy Guacamole
22 min.
6
392kcal

Suggestions


Looking for a quick and delicious meal that’s not only gluten-free but also bursting with vibrant flavors? Look no further than these Veggie Tostadas topped with savory black beans and creamy, easy guacamole. Perfect for lunch or dinner, this dish caters to your craving for something hearty yet light, making it ideal for anyone who loves fresh ingredients and wholesome meals.

In just 22 minutes, you can bring these delightful tostadas to the table, serving up to six people. The combination of crunchy tostada shells laden with a warm and comforting black bean mixture, topped with fresh lettuce, luscious avocado, and zesty salsa is not only visually appealing but also packed with nutrients. With every bite, you can enjoy the delightful texture contrasts and the harmony of flavors that make these tostadas truly special.

Whether you’re hosting a casual get-together or simply want to treat yourself to a nutritious meal in no time, this recipe is your go-to solution. And if you find yourself pressed for time, don’t hesitate to use store-bought salsa and guacamole—the flavor will still shine! Dive into this culinary adventure, and let your taste buds rejoice with each mouthful of these scrumptious veggie tostadas.

Ingredients

  •  avocados ripe peeled mashed
  • 31 ounce black beans rinsed drained canned
  • large garlic clove minced
  • 1.5 cups lettuce shredded
  • tablespoons juice of lime fresh
  • 0.8 cup monterrey jack cheese shredded
  • teaspoons olive oil 
  • 0.8 cup salsa fresh
  • 0.5 teaspoon salt 
  • 36 inch tostada shells toasted
  • 0.3 cup vegetable broth organic

Equipment

  • bowl
  • frying pan
  • sauce pan
  • plastic wrap

Directions

  1. Combine avocado, lime juice, and salt in a medium bowl. Cover surface of guacamole with plastic wrap.
  2. Heat a medium saucepan over medium heat.
  3. Add oil; swirl to coat.
  4. Add garlic; cook 1 minute. Stir in vegetable broth and beans. Reduce heat to medium-low; cover and cook 5 minutes or until thoroughly heated.
  5. Remove pan from heat; mash beans to desired consistency.
  6. Spread about 1/4 cup bean mixture on each tostada shell. Top each with 2 tablespoons cheese, about 1/3 cup guacamole, 1/4 cup lettuce, and 2 tablespoons Fresh Salsa.
  7. Serve immediately.
  8. Tip: You can make things even easier on yourself by purchasing store-bought salsa and guacamole if you can't find ripe avocados.

Nutrition Facts

Calories392kcal
Protein14.87%
Fat42.86%
Carbs42.27%

Properties

Glycemic Index
29
Glycemic Load
0.74
Inflammation Score
-7
Nutrition Score
19.392173821511%

Flavonoids

Cyanidin
0.22mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:391.79kcal
19.59%
Fat:19.54g
30.07%
Saturated Fat:5.5g
34.36%
Carbohydrates:43.36g
14.45%
Net Carbohydrates:27.05g
9.84%
Sugar:2.31g
2.56%
Cholesterol:12.57mg
4.19%
Sodium:1213.25mg
52.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.25g
30.51%
Fiber:16.31g
65.24%
Folate:153.2µg
38.3%
Phosphorus:302.15mg
30.21%
Manganese:0.56mg
28.11%
Potassium:940.78mg
26.88%
Copper:0.46mg
23.21%
Magnesium:92.76mg
23.19%
Vitamin B1:0.33mg
21.79%
Iron:3.72mg
20.66%
Vitamin B2:0.35mg
20.5%
Vitamin K:20.97µg
19.97%
Vitamin B6:0.39mg
19.6%
Calcium:190.34mg
19.03%
Vitamin C:13.43mg
16.28%
Vitamin E:2.06mg
13.71%
Vitamin B3:2.72mg
13.6%
Vitamin B5:1.35mg
13.5%
Zinc:1.93mg
12.89%
Vitamin A:489.01IU
9.78%
Selenium:4.94µg
7.06%
Vitamin B12:0.12µg
1.95%
Source:My Recipes