Black Bean Tostada Recipe

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Black Bean Tostada
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Ingredients:

Directions:

  1. Pour vegetable oil in a skillet to about 1/2 inch depth.
  2. Heat until the oil is hot.
  3. Fry the tortillas, one at a time, for about a minute on each side until they are crisp.
  4. Drain the tortillas on paper towels and set aside.
  5. To make the black beans, saute the onions, garlic, cumin, coriander, and chiles in teh oil using a large skillet until the onions are soft and translucent, about 5-10 minutes.
  6. Add the drained black beans to the skillet. Mash with a potato masher or spoon until most of the beans are mashed.
  7. Add the tomatoes and orange juice.
  8. Cover and simmer on very low heat for 5-10 minutes. Add salt to taste.
  9. For the quacamole, slice the avocados in half.
  10. Remove the pits and scoop out the avocado flesh with a spoon.
  11. In a mixing bowl, mash the avocado until fairly smooth.
  12. Add the garlic, lemon juice, and salt to taste.
  13. Or use a food processor for a very smooth guacamole.
  14. To layer the tostadas: Start with a crisp tortilla, cover it generously with shredded lettuce and then black beans, topped with grated cheese, guacamole, and salta. Top with a dollop of sour cream.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 342.98 Kcal (1436 kJ)
Calories from fat 183.05 Kcal
% Daily Value*
Total Fat 20.34g 31%
Sodium 24.68mg 1%
Potassium 775.72mg 17%
Total Carbs 39.45g 13%
Sugars 8.38g 34%
Dietary Fiber 10.81g 43%
Protein 6.91g 14%
Vitamin C 44.5mg 74%
Iron 2mg 11%
Calcium 91.3mg 9%
Amount Per 100 g
Calories 136.33 Kcal (571 kJ)
Calories from fat 72.76 Kcal
% Daily Value*
Total Fat 8.08g 31%
Sodium 9.81mg 1%
Potassium 308.33mg 17%
Total Carbs 15.68g 13%
Sugars 3.33g 34%
Dietary Fiber 4.3g 43%
Protein 2.75g 14%
Vitamin C 17.7mg 74%
Iron 0.8mg 11%
Calcium 36.3mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.8
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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