Black bean tostadas

Black bean breakfast tostadas

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A healthier spin on this classic dish, these black bean tostadas are packed full of flavour with nutrient-dense ingredients to support a healthy mood.

Popular in Mexico and other parts of Latin America, a tostada is a tortilla that is deep fried and served with a range of flavoursome toppings. 

We have put our own spin on this classic dish and health-ified it. Baking the tortillas in the oven helps to keep the total fat and saturated fat down, and still keeps the tortilla crispy and moreish. 

The colourful topping is a vibrant mix of black beans, tomatoes, red onion and capsicum – full of antioxidants which help prevent against oxidative damage. 

Black beans are also a rich source of folate and tryptophan – two nutrients which help support the production of the happy hormone, serotonin. 

Serves – 4
Prep time – 15 minutes
Cook time – 10 minutes
Gluten free
Dairy free
Nut free
Vegetarian
Vegan

 

Baked black bean tostadas

Baked black bean tostadas with tomato, red onion and capsicum.

Ingredients

  • 8 mini corn tortillas
  • 2 tbsp extra virgin olive oil
  • 1 x 400g can black beans, drained
  • 2 tomatoes, finely diced
  • ½ red onion, finely diced
  • 1 red capsicum, finely diced
  • 1 lime, juiced
  • 1 cup coriander, roughly chopped
  • 1 avocado, deseeded
  • Salt and pepper, to season

How to make

1. To prepare the tortillas, preheat oven to 210°C/190°C (fan forced) and line two medium baking trays with paper.

2. Arrange four tortillas on each tray and brush both sides of the tortillas with half the olive oil. Bake for ten minutes or until each tortilla is golden, turn the tortillas halfway, to ensure both sides are crispy. Remove and set aside.

3. Whilst the tortillas are cooking, prepare black bean mixture. Combine the black beans, tomato, red onion and capsicum in a medium bowl. Mix well to combine. Add lime juice (reserving one tablespoon), coriander and remaining olive oil. Season with salt and pepper. Set aside.

4. Place avocado in a small bowl and use a fork to mash the avocado to form a spread. Stir in the reserved lime juice and season with salt and pepper.

5. To serve, place two tortillas on each plate, smear a generous serve of avocado on each tortilla and top with black bean mix.

Notes

  • Leftover black bean mixture can be stored in the refrigerator for up to two days
  • Leftover tostadas can be stored in an airtight container in a cool, dry place for two days
  • Using corn tortillas keeps the dish gluten free, but also ensures they stay crisp and crunchy when baked, you will not get the same crisping effect with wheat tortillas

Nutritional information

Kilojoules 1535 kJ Protein 10.1 g
Carbohydrates, total
- sugars, total
37.5 g
6.9 g
Fat, total
- saturated fat
16.5 g
2.6 g
Sodium 215 mg
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Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits