Bean & Guac Tostada

Bean and Guacamole Tostadas

Bean and Guacamole Tostadas

 Bean & Guac Tostada

My kids go crazy for these homemade tostadas! The only thing they can’t agree on is which beans they like better- creamy black beans or oil-free refried pinto beans. Don’t let the long list of ingredients scare you, each item is quite simple to make and can be prepared ahead of time to ease putting together the tostados.

This gets two thumbs up from Chef Walt!

Servings: 4-6

Ingredients to assemble the tostadas:

1 package Organic corn tortillas – 10 -12 tortillas
(I prefer sprouted corn.)

Creamy Black beans (see recipe below)

Oil-free refried Pinto beans (see recipe below)

Zesty Guacamole (get recipe here)

Pico de Gallo (get recipe here)

2 cups shredded Organic Romaine lettuce

Black olives, diced (optional)

Have some fun with this, add any other ingredients you can think of!


Method:

Pre-heat oven to 350 degrees.

While the oven is heating up begin to make the beans, Guacamole and Pico de Gallo.

Tip: I make the guacamole and pico de gallo the night before or earlier in the day and store in the refrigerator.

Place each corn tortilla on a sheet pan (I have small pizza stones always in my oven) and bake for 7 minutes, turn and bake for another 7 minutes. You may need to do this in batches.

To Assemble the Tostadas:

Layer as follow:

Corn tortilla
Creamy black beans or Oil-free refried pinto beans.
Guacamole
Pico de Gallo
Shredded Lettuce
Black olives

Both bean recipes listed below are used in this tostada recipe. But I also make these recipes as an appetizer or to use with tacos and enchiladas. I love that these recipes are versatile!

Oil-free Refried beans:

2 cans Organic Pinto Beans

1 ½ cups Low Sodium vegetable broth

1 teaspoon Onion granules

1 teaspoon Garlic granules

1 teaspoon Sea Salt

½ teaspoon Black pepper

Method:

Rinse beans well and add all the ingredients into a medium sauce pan and bring to a boil. Reduce heat and simmer for 10 minutes. Add more broth if it’s eliminated in the boiling process.

Pour beans and liquid into a food processor and mix until a smooth consistency is achieved.

Taste and add more spices as desired.

Creamy Black beans:

2 cans Organic Black Beans

1 ½ cups Low Sodium vegetable broth

1 teaspoon Onion granules

1 teaspoon Garlic granules

1 teaspoon Sea Salt

½ teaspoon Black pepper

Method:

Rinse beans well and add all the ingredients into a medium sauce pan and bring to a boil. Reduce heat and simmer for 10 minutes. Stir and mash some beans every few minutes. Add more broth if it’s eliminated in the boiling process.

Taste and add more spices as desired.

ENJOY!

Nutritional Benefits:

Avocado:
Avocados are a staple in my home and they are packed with nutrients. They are an excellent source of potassium and have an assortment of vitamins such as: B-vitamins, Vitamin A, and Vitamin E. One of the key benefits the avocado provides is it contains the essential fatty acids necessary for brain function, as well as growth and development. Our body can’t make essential fatty acids so it’s imperative we get these good fats by making healthy food choices!

Beans:
Beans offer the benefits of an array of vitamins and minerals, but they are mostly known as an excellent source of dietary fiber and protein.

Tomatoes:
Tomatoes are a low calorie food, packed with nutrients. They are an excellent source of Vitamin C and K. They are full of anti-cancer phytochemicals such as carotene (especially lycopene).

Onions:
There are a variety of onions to choose from. They differ in size, color and taste. Each offers a slightly different flavor. For this recipe I chose red onions for their full, robust flavor. Onions are a good source of Vitamins C and B6, are a good source of folic acid and dietary fiber.

Cilantro:
Cilantro, also known as Coriander, is an herb and a spice. In Europe and Asia cilantro has a long history of use to aide in digestion, combat inflammation and help to lower cholesterol.

 


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