Black Bean Vegetable Tostadas

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Black Bean Vegetable Tostadas

Top a whole-wheat tostada with black beans and other vegetables for a filling, fiber-packed meal!

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Black Bean Veggie Tostadas

Top a whole-wheat tostada with black beans and other veggies to get a filling, fiber-packed meal!

Course Main Course
Cuisine Mexican
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4 servings
Calories 294 kcal
Author BODi

Ingredients

  • 4 (8-inch) whole-wheat tortillas
  • Nonstick cooking spray
  • 3 tsp olive oil divided use
  • 4 garlic cloves finely chopped
  • 1 (15-oz.) can black beans drained, rinsed
  • ½ cup low-sodium organic vegetable broth
  • 2 Tbsp. finely chopped fresh cilantro leaves
  • 4 cups finely shredded leaf lettuce
  • 2 medium tomatoes chopped
  • 1½ tsp . fresh lime juice
  • ½ medium ripe avocado sliced

Instructions

  1. Preheat oven to 400° F.
  2. Lightly coat both sides of tortillas with spray. Place tortillas in single layer on two large baking sheets. Bake for 6 to 8 minutes, or until golden. Set aside.
  3. While tortillas are baking, heat 1 tsp. oil in large nonstick skillet over medium-high heat.
  4. Add garlic; cook, stirring frequently, for about 1 minute, or until golden.
  5. Add beans; cook, stirring frequently, for about 2 minutes, or until heated through.
  6. Add broth and cilantro; cook, stirring occasionally, for 3 to 4 minutes, or until heated through. Mash bean mixture with a potato masher into a chunky purée. Remove skillet from heat. Cover and set aside.
  7. Place lettuce and tomatoes in a medium bowl. Drizzle lime juice and remaining 2 tsp. oil over salad; toss gently to blend. Set aside.
  8. To serve, place a tortilla on each serving plate. Top evenly with beans, salad, and avocado.
Nutrition Facts
Black Bean Veggie Tostadas
Amount Per Serving (1 tostada)
Calories 294 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Sodium 613mg27%
Carbohydrates 42g14%
Fiber 11g46%
Sugar 4g4%
Protein 10g20%
* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1½ Green
2 Yellow
½ Blue
½ tsp.

2B Mindset Plate It!
Add a protein for a great breakfast or lunch option.

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