Black Bean Tostadas

Black Bean Tostada

Black Bean Tostada


Makes 4 servings


1 cup rinsed and drained canned black beans, mashed
2 teaspoons chili powder
Nonstick cooking spray
4 (8-inch) corn tortillas
1 cup washed torn romaine lettuce leaves
1 cup chopped seeded tomato
1/2 cup chopped onion
1/2 cup plain fat-free yogurt
2 jalapeño peppers,* seeded and finely chopped

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.


  1. Combine beans and chili powder in small saucepan. Cook over medium heat 5 minutes or until heated through, stirring occasionally.
  2. Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once during cooking.
  3. Spread bean mixture evenly over tortillas; layer with lettuce, tomato, onion, yogurt and peppers. Garnish with cilantro, sliced tomatoes and peppers, if desired. Serve immediately.

Nutritional Information

Serving Size: 1 tostada
Calories 146
Calories from Fat 9 %
Total Fat 2 g
Saturated Fat <1 g
Cholesterol 1 mg
Carbohydrate 29 g
Fiber 5 g
Protein 9 g
Sodium 466 mg

Dietary Exchange

Starch 1-1/2
Vegetable 1-1/2

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