Baked Black Bean Tostadas Recipe

Looking for an easy Baked Black Bean Tostadas recipe? Learn how to make Baked Black Bean Tostadas using healthy ingredients.


Submitted by karmakrash

Makes 4 servings



Healthy alternative to the traditional fried tortilla tostada, which I never liked anyway. Too greasy. Serve with salsa and Spanish rice.

Recipe Ingredients for Baked Black Bean Tostadas

1 cup black beans, cooked (retaining cooking liquid)
1 medium onion, chopped
2 cloves garlic, minced
1/2 tsp cumin
1/2 tsp coriander, ground
2 tsp olive oil
1/4 cup monterey jack cheese, shredded
4 corn tortillas
4 plum tomatoes, chopped
1/4 cup cilantro, chopped

Recipe Directions for Baked Black Bean Tostadas

  1. Heat the oil in a medium saucepan and saute the onions and garlic.

  2. When the onions are translucent, add the beans--slowly so they don't splatter--with a little of the bean water (approx. 1/4 cup). Add the ground spices and let the beans "cook" until they begin to thicken.

  3. When the beans have thickened but aren't too dry, mash them with the back of a spoon or a potato masher. Or you can puree them in the food processor.

  4. Place the tortillas on a foil-lined baking sheet. Divide the bean mixture among the four and sprinkle each with a little cheese.

  5. Bake in a 375 degree oven until the cheese is melted and the tortilla is starting to crisp around the edges.

  6. Remove from oven, sprinkle with tomatoes and cilantro. Serve immediately.

Categories

Main Dish, Mexican, Bake, Vegetarian

Nutrition Facts
Serving Size 235.1g
Amount Per Serving
Calories
307
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
69mg
3%
Potassium
1077mg
31%
Total Carbohydrates
50.5g
17%
Dietary Fiber
10.8g
43%
Sugars
7.4g
Protein
15.5g
Vitamin A 18% Vitamin C 53%
Calcium 16% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in phosphorus
  • High in thiamin
  • High in vitamin C
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