Vegetarian Tostadas With Spicy Black Beans (+gluten free)

Vegetarian Tostadas With Spicy Black Beans (+gluten free) might be just the hor d'oeuvre you are searching for. Watching your figure? This gluten free and lacto ovo vegetarian recipe has 296 calories, 14g of protein, and 12g of fat per serving. For $1.67 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. This recipe serves 4. It is brought to you by Foodista. Only a few people made this recipe, and 3 would say it hit the spot. Head to the store and pick up olive oil, spinkle of basil and garlic sea salt, cherry tomatoes, and a few other things to make it today. From preparation to the plate, this recipe takes about 45 minutes. It is an affordable recipe for fans of Mexican food. Overall, this recipe earns a solid spoonacular score of 75%. Try Vegetarian Tostadas With Spicy Black Beans (+gluten free), Gluten Free Cashew Chicken (Spicy, Vegetarian, Nut-Free, & Soy-Free Options), and Gluten Free Chicken Black Beans and Rice for similar recipes.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

4 White or Yellow Corn Tortillas

1 15oz can of Black Beans (drained)

1/4 cup onions diced

1 clove Garlic minced

1/2 tablespoon Olive Oil

1-3 Chiles in Adobo Sauce (diced)

1 1/2 cup Spinach (sliced julienne style)

Spinkle of dried basil and garlic sea salt (for black beans)

8 Cherry Tomatoes (halved)

Feta Cheese

Sour Cream

your favorite salsa

Equipment:

frying pan

potato masher

microwave

paper towels

Cooking instruction summary:

Heat a large saute pan on medium high heat. Saute your onions and garlic in olive oil for 2-3 minutes. Place your balck beans (BB) in a microwavble safe container and add the sauted onions and garilc to the BB. Add the diced chiles in adobo sauce to the BB. Sprinkle in some dried basil and garilc sea salt. Stir and microwave for 2 minutes, using a potato masher mash the warm BB to your desired consistency and return to the microwave for 1 minute. Meanwhile take a paper towel and using the same saute pan wipe out any excess oil or browning from the onions. Spray with cooking oil and on high heat, toast your tortillas until crsipy anywhere from 5 to 10 minutes. Assemble your tostadas by placing the beans on top, sprinkle with feta, top with spinach, sliced cherry tomatoes, dollop of sour cream and sprinkle with more feta and salsa

 

Step by step:


1. Heat a large saute pan on medium high heat.

2. Saute your onions and garlic in olive oil for 2-3 minutes.

3. Place your balck beans (BB) in a microwavble safe container and add the sauted onions and garilc to the BB.

4. Add the diced chiles in adobo sauce to the BB.

5. Sprinkle in some dried basil and garilc sea salt. Stir and microwave for 2 minutes, using a potato masher mash the warm BB to your desired consistency and return to the microwave for 1 minute.

6. Meanwhile take a paper towel and using the same saute pan wipe out any excess oil or browning from the onions. Spray with cooking oil and on high heat, toast your tortillas until crsipy anywhere from 5 to 10 minutes.

7. Assemble your tostadas by placing the beans on top, sprinkle with feta, top with spinach, sliced cherry tomatoes, dollop of sour cream and sprinkle with more feta and salsa


Nutrition Information:

Quickview
295 Calories
13g Protein
11g Total Fat
36g Carbs
25% Health Score
Limit These
Calories
295k
15%

Fat
11g
18%

  Saturated Fat
5g
35%

Carbohydrates
36g
12%

  Sugar
3g
4%

Cholesterol
33mg
11%

Sodium
1225mg
53%

Get Enough Of These
Protein
13g
27%

Vitamin K
58µg
56%

Fiber
10g
41%

Phosphorus
336mg
34%

Vitamin A
1581IU
32%

Vitamin B2
0.46mg
27%

Manganese
0.54mg
27%

Folate
105µg
26%

Calcium
246mg
25%

Magnesium
80mg
20%

Vitamin C
15mg
19%

Vitamin B6
0.37mg
19%

Potassium
646mg
18%

Iron
3mg
18%

Vitamin B1
0.26mg
17%

Copper
0.32mg
16%

Zinc
2mg
13%

Selenium
8µg
12%

Vitamin B3
2mg
10%

Vitamin B12
0.53µg
9%

Vitamin E
1mg
8%

Vitamin B5
0.69mg
7%

covered percent of daily need
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Food Trivia

In the U.S., as much as 40% of produce grown is never sold or eaten because it is too ugly.

Food Joke

A guy is walking past a high, solid wooden fence at the insane asylum and he hears all the residents inside chanting, "Thirteen! Thirteen! Thirteen!" He continues walking along the long fence, but, being a curious person, he can't help but wonder why they are chanting "Thirteen!" over and over. Could it be that they are chugging beer? Are they perhaps taking turns beating one of the inmates? Maybe they are counting the number of patients that have leapt off of the roof thus far. His curiosity peaks and he frantically searches for a hole in the fence so that he may see what is going on. Finally, he spots one a few feet ahead. The hole is low in the fence and he has to kneel down to peer inside. He moves into position and peeks into the hole. As he looks in, someone inside pokes him in the eye! Then everyone inside the asylum starts chanting, "Fourteen! Fourteen! Fourteen!"

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