Black Bean & Veggie Baked Tostadas

Black Bean & Veggie Baked Tostadas is a Mexican hor d'oeuvre. This recipe serves 4. For $1.17 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. One serving contains 384 calories, 18g of protein, and 15g of fat. It is brought to you by Oh My Veggies. 3363 people were glad they tried this recipe. If you have olive oil, cilantro, shredded mexican cheese blend, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about 20 minutes. Overall, this recipe earns an excellent spoonacular score of 89%. Users who liked this recipe also liked Shrimp and Black Bean Baked Tostadas, Baked Black Bean Veggie Burgers, and Beef and Black Bean Tostadas.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 1/2 c. cooked black beans (or one 15-ounce can, drained and rinsed)

toppings: cilantro, cherry tomatoes, avocado, sour cream, salsa, green onions, lime wedges, lettuce

1/2 c. corn kernels (fresh or frozen)

1 tbsp. olive oil

1 tbsp. fajita seasoning

1 c. reduced-fat shredded Mexican blend cheese

4 medium whole wheat tortillas

1 small zucchini, sliced

Equipment:

broiler

frying pan

baking sheet

Cooking instruction summary:

Preheat broiler.Heat olive oil in a medium skillet over medium-high heat. Add fajita seasoning, zucchini, and corn. Cook until zucchini is softened, about 3 minutes. Stir in beans and cook until heated through. Remove from heat.Place tortillas on large baking sheet that's been sprayed with olive oil or cooking spray. Broil until crisp, about 2 minutes. Add 1/4 cup of cheese and vegetable topping to each tortilla. Return to broiler and broil until cheese has melted, 1-2 minutes more. Add toppings and serve.

 

Step by step:


1. Preheat broiler.

2. Heat olive oil in a medium skillet over medium-high heat.

3. Add fajita seasoning, zucchini, and corn. Cook until zucchini is softened, about 3 minutes. Stir in beans and cook until heated through.

4. Remove from heat.

5. Place tortillas on large baking sheet that's been sprayed with olive oil or cooking spray. Broil until crisp, about 2 minutes.

6. Add 1/4 cup of cheese and vegetable topping to each tortilla. Return to broiler and broil until cheese has melted, 1-2 minutes more.

7. Add toppings and serve.


Nutrition Information:

Quickview
380k Calories
17g Protein
15g Total Fat
45g Carbs
18% Health Score
Limit These
Calories
380k
19%

Fat
15g
24%

  Saturated Fat
6g
41%

Carbohydrates
45g
15%

  Sugar
4g
5%

Cholesterol
26mg
9%

Sodium
487mg
21%

Get Enough Of These
Protein
17g
35%

Fiber
10g
44%

Calcium
347mg
35%

Folate
123µg
31%

Manganese
0.56mg
28%

Vitamin K
27µg
26%

Phosphorus
246mg
25%

Iron
4mg
23%

Magnesium
74mg
19%

Vitamin B1
0.21mg
14%

Zinc
1mg
12%

Potassium
428mg
12%

Vitamin B2
0.19mg
11%

Copper
0.19mg
10%

Vitamin E
1mg
9%

Vitamin B6
0.17mg
8%

Vitamin C
6mg
8%

Selenium
5µg
8%

Vitamin A
352IU
7%

Vitamin B12
0.34µg
6%

Vitamin B3
1mg
5%

Vitamin B5
0.46mg
5%

covered percent of daily need
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Food Trivia

Pumpkin flowers are edible.

Food Joke

The local courtroom was packed as testimony began in the sentencing hearing of a woman convicted of murdering her husband of 20 years by poisoning his coffee. The defense attorney knew he had his work cut out for him trying to make his client appear more sympathetic to the Judge, especially since she had been so "matter-of-fact" about the whole thing all during the trial. "Mrs. Roth," he began, "was there any point that morning where you felt pity for your husband?" "Well... yeah... I guess..." she replied. "And when was that?" pressed the attorney. "Well...," she replied, "when he asked for his third cup."

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