Delicious Black Bean Tostadas, quick and easy.
Fry Tortillas
Cook Tortillas one by one in a pan with half the oil on medium/high heat. Oil should bubble when you put the tortilla in. 30 seconds to a minute on each side, remove when it browns. Add more oil as it is used up.
Cook Beans
Add beans to sauce pan with garlic and a dash of water. Cook 3-4 minutes until warm. Add sour cream for creamier beans. Add a red thai chili for spicier beans.
Serve
Serve tostadas topped with beans, and your favourite toppings, sliced avocado, salsa, sour cream, and a bit of cheese.
Based on a 100g portion 1
name | amount |
---|---|
Water | |
Energy | 170 kcal |
Protein | 5.74 g |
Total lipid (fat) | 7.36 g |
Carbohydrate | 20.8 g |
Fiber | 3.7 g |
Sugars | 1.21 g |
Calcium, Ca | 84 mg |
Iron, Fe | 1.22 mg |
Magnesium, Mg | 40 mg |
Phosphorus, P | 130 mg |
Potassium, K | 272 mg |
Sodium, Na | 405 mg |
Zinc, Zn | 0.9 mg |
Copper, Cu | 0.107 mg |
Selenium, Se | 6.1 µg |
Vitamin C, total ascorbic acid | 3.5 mg |
Thiamin | 0.086 mg |
Riboflavin | 0.089 mg |
Niacin | 0.7 mg |
Vitamin B-6 | 0.121 mg |
Folate | 20 µg |
Folic acid | 4 µg |
Choline | 20.8 mg |
Vitamin B-12 | 0.07 µg |
Vitamin B-12, added | 0 µg |
Vitamin A, RAE | 24 µg |
Retinol | 20 µg |
Carotene, beta | 52 µg |
Carotene, alpha | 1 µg |
Cryptoxanthin, beta | 2 µg |
Lycopene | 870 µg |
Lutein + zeaxanthin | 59 µg |
Vitamin E (alpha-tocopherol) | 0.4 mg |
Vitamin K (phylloquinone) | 4.5 µg |
Fatty acids, total saturated | 2.89 g |
USDA Fooddata Central Database -- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101907/nutrients ↩