Recipes

Name: Black Bean Tostadas
Prep time: 20 s
Cook time: 20 s
Yield: 4 Servings
Cuisine: Mexican
Ingredients: 1 16 oz can no-salt-added black beans; rinsed and drained; 1/2 cup canned fat-free refried beans; 1/2 teaspoon ground cumin; 1/2 teaspoon chili powder; 4 corn tostada shells; 3/4 cup diced tomatoes; 1/4 cup shredded reduced-fat Cheddar cheese; 2 tablespoons snipped fresh cilantro

Main dish, vegetarian

Black Bean Tostadas

Overview

Keep this recipe on hand for when you are in need of a quick weeknight dinner. It’s done, start to finish, in only 20 minutes.

Prep time 20

Cook Time 20

Total Time 40

Nutritional Information

Makes: 4 Servings

Calories 218kcal

Fat 9g

Saturated Fat 2g

Monounsaturated Fat 0g

Cholesterol 5mg

Sodium 253mg

Carbohydrates 22g

Dietary Fiber 9g

Added sugars 2g

Total sugars 2g

Protein 14g

Potassium 181mg

Instructions

STEP 1 In a medium bowl, use a potato masher to coarsely mash together black beans, refried beans, cumin and chili powder. Spread the mixture over tostada shells. Sprinkle with lettuce, tomatoes and cheese. Spoon on sour cream and sprinkle with cilantro.

Ingredients

1 16 oz can no-salt-added black beans, rinsed and drained

1/2 cup canned fat-free refried beans

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

4 corn tostada shells

3/4 cup diced tomatoes

1/4 cup shredded reduced-fat Cheddar cheese

2 tablespoons snipped fresh cilantro

*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.