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

When cranberries are ripe, they bounce like a rubber ball.

Food Joke

For all you Sadies out there, an explanation to help you understand ‘man-speak’ [My thanks to Stan C for the following] IT`S A GUY THING: There’s no rational thought pattern connected with this and you have no chance at all of making it logical. CAN I HELP WITH DINNER?: What he really wanted to say was, "Why isn`t dinner already on the table?" UH HUH; SURE, HONEY; OR YES, DEAR: This is a conditioned response and means absolutely nothing. IT WOULD TAKE TOO LONG TO EXPLAIN: This is another way of saying, "I have no idea how it works." I WAS LISTENING TO YOU. IT`S JUST THAT I’VE THINGS ON MY MIND: What this really means is, "I wasn’t listening to you because I was wondering if that blond over there was wearing a bra." TAKE A BREAK DARLING, YOU’RE WORKING TOO HARD: What he really wanted to say was, "I can`t hear the football match on the TV. Please turn off the vacuum cleaner." THAT`S INTERESTING, DEAR: This is another way of saying, "Are you still talking?" YOU KNOW HOW BAD MY MEMORY IS: This means, "I remember all the words to `My Way`; the name of the first girl I kissed; and the registration numbers of every car I`ve owned - but I forgot your birthday." I WAS THINKING ABOUT YOU SO I GOT YOU THESE FLOWERS: This really means, "The girl selling flowers on the corner was a real beauty, so I bought some from her." HEY, I`VE GOT MY REASONS FOR WHAT I`M DOING: But what he didn’t add was, "And I sure hope I think of some pretty good reasons soon.” WHAT DID I DO THIS TIME?: What he really wanted to say was, "What did you catch me at this time?" I HEARD YOU: What this means is, "I haven`t the foggiest clue what you just said and I’m hoping desperately that I can fake it well enough so that you don`t spend the next 3 days yelling at me. YOU KNOW I COULD NEVER LOVE ANYONE ELSE: This really means, "I’m used to the way you shout at me, and I realise it could be worse." YOU LOOK TERRIFIC: What he really wanted to say was, "Please don`t try on one more outfit, I`m absolutely starving."

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