Black Bean Tostadas With Garlicky Greens

Jun 03, 2023June 3, 20230 0
Black Bean Tostadas With Garlicky Greens
in Mexican

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 whole wheat tortillas
2 tablespoons vegetable oil , divided
1 small onion , diced
1 can black beans , rinsed & drained
2 teaspoons smoked paprika
1/2 teaspoon dried oregano
4 garlic cloves , minced
1 1/2 lbs swiss chard , ribs removed , chopped
1 cup prepared chipotle salsa ( optional )
4 tablespoons queso fresco ( optional )
4 tablespoons cilantro , chopped ( optional )
4 tablespoons low-fat sour cream ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
453
Sugar
6g
Fat
18g
This Mexican-inspired dish combines the flavors of crispy tostadas with savory black beans and nutritious garlicky greens. It is perfect for a quick and easy weeknight meal or a fun weekend dinner with friends and family. This recipe is highly customizable and can be served with different toppings and salsas to suit different tastes. The smoky and spicy flavors of smoked paprika and chipotle salsa complement the mild sweetness of the black beans and Swiss chard perfectly to create a balanced and delicious meal.

Instructions

1.Preheat oven to 400°F.
2.Brush both sides of each tortilla with a 1/2 tablespoon of oil and place them on a baking sheet.
3.Bake the tortillas in the oven until they are golden and crispy, around 8-10 minutes.
4.In a medium skillet, heat the remaining oil over medium heat and add diced onion. Cook for 5 minutes, stirring occasionally until the onions are softened.
5.Add black beans, smoked paprika, dried oregano, and minced garlic to the skillet with onions. Cook for an additional 5 minutes, stirring occasionally.
6.In another skillet, heat some oil over medium-high temperature. Add chopped Swiss chard, garlic, and stir for 5 minutes until wilted.
7.Assemble each tostada by dividing the bean mixture among the crispy tortillas, followed by the Swiss chard and garnish with chopped cilantro and queso fresco, and a dollop of sour cream, if using. Serve hot with chipotle salsa on the side if desired.

PROS

This recipe is packed with nutritious ingredients like black beans and Swiss chard that are high in protein, fiber, vitamins, and minerals.

The tortillas used in the recipe are made from whole wheat flour, making it a healthier alternative to classic tostadas.

This recipe is vegetarian-friendly and can be easily customized with different toppings and accompaniments.

CONS

This recipe contains sour cream and queso fresco, which are high in fat and calories.
To reduce the calorie content, you can opt-out of these toppings.

The recipe involves using two separate pans for cooking the toppings, which may make the process a bit more time-consuming and daunting for beginners.

HEALTH & BENEFITS

Black beans are an excellent source of plant-based protein and fiber, which can help regulate blood sugar levels, lower cholesterol, and promote healthy digestion.
Swiss chard is incredibly nutrient-dense, containing high amounts of vitamins A, C, and K, iron, and fiber. It has been associated with promoting bone health and reducing the risk of chronic diseases like cancer and diabetes.

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