Recipes

Black Bean Toaster Tostadas

Piled high with seasoned beans and veggies, these tostadas are more assembly than cooking. If you’re inviting your floormates to your room for dinner or a late-night snack, you can get extra fancy and add a dollop of sour cream, fresh cilantro or a dash of hot sauce.

All-day energy: For a solid source of folate and fiber, try black beans. Folate is essential for energy and cell development, and it has been shown to reduce the likelihood of developing several types of cancer as well as dementia. With both soluble and insoluble fiber, black beans are a strong choice for steady blood sugar.

Total: $4.08 

Cost per plate: $2.04

Servings
2
Prep Time
15 min
Duration
25 min

Ingredients

  • 2 6-inch corn tortillas

    1 cup BPA-free canned black beans, drained and rinsed

    1 clove garlic, minced

    ½ tsp ground cumin

    ¼ tsp each smoked paprika, sea salt and ground black pepper

    ¼ cup shredded cheddar cheese

    1 cup shredded iceberg or romaine lettuce

    1 Roma tomato, seeded and chopped

    1 avocado, pitted, peeled and diced

    1 green onion, thinly sliced

    1 jalapeño chile pepper, seeded and thinly sliced, optional

Preparation

1. Place tortillas on rack in toaster oven and toast just until beginning to crisp, about 2 minutes.

2. Transfer tortillas to the small baking tray that comes with toaster oven; set aside. Heat toaster oven to 375°F.

3. In a small bowl, using a fork, mash beans until chunky. Stir in garlic, cumin, paprika, salt and pepper. Divide among tortillas, spreading to cover. Top with cheese. Return to oven and bake until bean mixture is heated through and cheese is melted, 5 to 7 minutes.

4. Transfer tostadas to plates. Top with lettuce, tomato, avocado, onion and jalapeño (if using).

Nutrition Information

  • Serving Size 1 tostada
  • Calories 395
  • Carbohydrate Content 43 g
  • Cholesterol Content 14 mg
  • Fat Content 21 g
  • Fiber Content 15 g
  • Protein Content 14 g
  • Saturated Fat Content 5 g
  • Sodium Content 490 mg
  • Sugar Content 0 g
  • Monounsaturated Fat Content 12 g
  • Polyunsaturated Fat Content 2 g