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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Vegetarian Tostadas With Spicy Black Beans (+gluten free)

 
One serving costs about $0.98

$0.98 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,gluten free,lacto ovo vegetarian antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre Mexican
spoonacular Score:75%

Spoonacular Score: 75%

 

Vegetarian Tostadas With Spicy Black Beans (+gluten free) is a Mexican recipe that serves 4. This hor d'oeuvre has 211 calories, 10g of protein, and 5g of fat per serving. For 98 cents per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. Head to the store and pick up feta cheese, black beans, cream, and a few other things to make it today. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. 2 people were glad they tried this recipe. From preparation to the plate, this recipe takes roughly roughly 45 minutes. It is brought to you by Foodista. With a spoonacular score of 74%, this dish is pretty good. If you like this recipe, take a look at these similar recipes: Black Rice with Roasted Pumpkin, Harissan and Goat Cheese {Gluten Free, + Vegetarian}, Gluten Free Chicken Black Beans and Rice, and Salmon Tostadas with Mango & Black Beans.

Tostadas works really well with Pinot Noir, Riesling, and Sparkling rosé. If you're serving a selection of appetizers, you can't go wrong with these. Both are very food friendly and complement a variety of flavors. The Beaux Freres The Beaux Freres Vineyard Pinot Noir with a 4.1 out of 5 star rating seems like a good match. It costs about 56 dollars per bottle.

Beaux Freres The Beaux Freres Vineyard Pinot Noir

Shows dark plum/garnet with some amber and orange at the edge. The nose shows roasted herbs and meatiness with some background notes of sweet cherry, truffle and vegetal qualities. This is a distinctive Pinot Noir with aromatics that are very old-world. In the mouth the wine has always had a certain austerity but a bit of a gap in the middle. The wine has held up nicely over time but has never really developed the sweetness and charm that we would expect of our best Pinot Noirs.

» Get this wine on Wine.com

Ingredients

Servings:
4
4  yellow white corn tortillas
yellow white corn tortillas
15 oz
15 oz canned black beans
canned black beans
0.25 cups
0.25 cups diced onions
diced onions
1 clove
1 clove garlic
garlic
0.5 Tbsps
0.5 Tbsps olive oil
olive oil
1
1  diced adobo sauce
diced adobo sauce
1.5 cups
1.5 cups spinach
spinach
some
some dried sea-salt
dried sea-salt
8
8  cherry tomatoes
cherry tomatoes
some
some feta cheese
feta cheese
some
some sour cream
sour cream
some
some salsa
salsa
4  yellow white corn tortillas
4
yellow white corn tortillas
15 oz canned black beans
15 oz
canned black beans
0.25 cups diced onions
0.25 cups
diced onions
1 clove garlic
1 clove
garlic
0.5 Tbsps olive oil
0.5 Tbsps
olive oil
1  diced adobo sauce
1
diced adobo sauce
1.5 cups spinach
1.5 cups
spinach
some dried sea-salt
some
dried sea-salt
8  cherry tomatoes
8
cherry tomatoes
some feta cheese
some
feta cheese
some sour cream
some
sour cream
some salsa
some
salsa

Equipment

potato masher
potato masher
paper towels
paper towels
microwave
microwave
frying pan
frying pan
potato masher
potato masher
paper towels
paper towels
microwave
microwave
frying pan
frying pan


Instructions

Heat a large saute pan on medium high heat. Saute your onions and garlic in olive oil for 2-3 minutes. Place your balck beans (BB) in a microwavble safe container and add the sauted onions and garilc to the BB. Add the diced chiles in adobo sauce to the BB. Sprinkle in some dried basil and garilc sea salt. Stir and microwave for 2 minutes, using a potato masher mash the warm BB to your desired consistency and return to the microwave for 1 minute. Meanwhile take a paper towel and using the same saute pan wipe out any excess oil or browning from the onions. Spray with cooking oil and on high heat, toast your tortillas until crsipy anywhere from 5 to 10 minutes. Assemble your tostadas by placing the beans on top, sprinkle with feta, top with spinach, sliced cherry tomatoes, dollop of sour cream and sprinkle with more feta and salsa

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.97
Ingredient
4 yellow white corn tortillas
15 ounces canned black beans
¼ cups diced onions
1 clove garlic
½ tablespoons olive oil
1.5 cups spinach
8 cherry tomatoes
some feta cheese
some sour cream
some salsa
Price
$0.37
$0.76
$0.09
$0.07
$0.08
$0.40
$1.21
$0.71
$0.08
$0.13
$3.90

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Since most of its calories come from fat, sour cream has a bad reputation for being an unhealthy food. However, fat is an important part of the diet and studies suggest people who eat full fat dairy are thinner than those who reach for reduced fat products. That said, fat has more calories per gram than carbohydrates or protein, so if you are counting calories to lose weight, you might want to try substituting greek yogurt for some of the sour cream in recipes that call for a lot of it.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
211 Calories
9g Protein
5g Total Fat
33g Carbs
33% Health Score
Limit These
Calories
211
11%

Fat
5g
8%

  Saturated Fat
1g
12%

Carbohydrates
33g
11%

  Sugar
2g
3%

Cholesterol
8mg
3%

Sodium
666mg
29%

Get Enough Of These
Protein
9g
20%

Vitamin K
56µg
54%

Fiber
9g
39%

Vitamin A
1315IU
26%

Manganese
0.51mg
25%

Phosphorus
247mg
25%

Folate
97µg
24%

Vitamin C
14mg
18%

Magnesium
72mg
18%

Iron
3mg
17%

Potassium
562mg
16%

Copper
0.3mg
15%

Vitamin B2
0.25mg
15%

Vitamin B1
0.22mg
14%

Calcium
119mg
12%

Vitamin B6
0.23mg
12%

Zinc
1mg
9%

Vitamin B3
1mg
7%

Selenium
4µg
7%

Vitamin E
0.88mg
6%

Vitamin B5
0.39mg
4%

Vitamin B12
0.14µg
2%

covered percent of daily need

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