The other morning I was sitting with coffee in hand, television on and a few minutes to myself. I think the girls were still in bed and Bob was off doing whatever it was he does down in the garage. I turned on the Cooking Chanel and saw my first episode of the The Pioneer Woman. It’s a cooking show that focuses on serving home cooked, family friendly meals. This particular episode was all about Black Beans.
Now I’ll be honest that I haven’t cooked a whole lot with black beans other than in chili but was really intrigued with all of the various ways that you could enjoy them. One example was pizza, my all time favorite food. I decided to set out and find a healthier way to enjoy this recipe than the one presented on the show because while her recipe looked AMAZING, I am working on a healthier me.
I came across this recipe while meal planning this week and wanted to share. It’s one of many that is listed in my food and meal guide that came with my workout program and I must say that It’s absolutely DELICIOUS! I am so glad that I found this plus some other new things to try this week.
Black Bean Veggie Tostadas
Top a whole-wheat tostada with black beans and other veggies to get a filling, fiber-packed meal!
Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Servings: 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° F.
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):
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 613 mg
Carbohydrates: 42 g
Fiber: 11 g
Sugars: 4 g
Protein: 10 g
What’s one way that you enjoy black beans? Reply back or leave a comment on my facebook page. I would love to hear back on how you incorporate them into your meals.
In this together,