Black Bean Veggie Tostadas

Black Bean Veggie Tostadas

For these Black Bean Veggie Tostadas, simply top a whole wheat tostada with black beans and other veggies to get a fiber-packed meal!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings

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

1. Preheat oven to 400 degrees.
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.

Nutritional Information (per serving):

Calories: 294
Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 613 mg
Carbohydrate: 42 g
Fiber: 11 g
Sugar: 4 g
Protein: 10 g

{ 0 comments… add one now }

Leave a Comment