RECIPES FOR HEALTH Bean Tostadas

[herbsandhelpers]

RECIPES FOR HEALTH Bean Tostadas

This is by far my most popular tostada, appealing to both vegetarians and meat-eaters. If you don’t have time to cook the black beans, you could use canned beans and refry them with the spices called for in my recipe for refried black beans. You’ll have to moisten them with water.

Ingredients

1/2 batch refried black beans or refried pinto beans (use same method for pintos as for black beans) (about 2 cups)

8 corn tortillas, halved and toasted in the microwave

1 medium or large avocado, mashed and seasoned with lime juice, salt, garlic if desired, cumin and chili (chopped fresh or powder)

1/3 cup crumbled queso fresco (about 1 1/2 ounces)

3 or 4 leaves romaine lettuce, cut in chiffonade

1/2 to 1 cup salsa, fresh or bottled

Cilantro leaves for garnish

Method

1. Warm the refried beans in a 325-degree oven while you toast the tortilla halves. If the refried beans are too thick to spread evenly, thin out with some bean broth. Spread a spoonful of the refried beans onto each tortilla half. Top with a spoonful of the mashed avocado mixture and a sprinkle of queso fresco. Add a handful of lettuce and a spoonful of salsa. Arrange on a platter or plates and serve.

Yield: 4 to 6 servings.

Advance preparation: Refried beans will keep for 3 to 5 days in the refrigerator and for several months in the freezer. Keep the bean cooking liquid in a jar in the refrigerator (or freeze) for moistening the beans.

Nutritional information per serving (4 servings): 461 calories; 16 grams fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 8 grams monounsaturated fat; 7 milligrams cholesterol; 64 grams carbohydrates; 19 grams dietary fiber; 171 milligrams sodium (does not include salt to taste); 18 grams protein

Nutritional information per serving (6 servings): 307 calories; 11 grams fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 6 grams monounsaturated fat; 5 milligrams cholesterol; 43 grams carbohydrates; 13 grams dietary fiber; 114 milligrams sodium (does not include salt to taste); 12 grams protein

Recipe by Martha Rose Shulman