Your Recipe

Black Bean Tostadas

Složka Množství Kalorie
Avokádo 150g 240kcal
Černé fazole 850g 1122kcal

Recipe Instructions:

Ingredients
2 (15-oz.) cans black beans, rinsed and drained
8 tostadas
2 c. shredded pepper jack
Avocado, sliced
Hot sauce
Directions
Step 1
Preheat oven to 350°. In a small saucepan over medium heat, add beans and 1 cup of water. Bring to a simmer and let simmer until beans are warmed through, about 10 minutes. Smash with a wooden spoon until most of the beans are smashed with some whole remaining. Add more water as needed to help create a smoother consistency.
Step 2
Meanwhile, place tostadas on a large baking sheet and sprinkle cheese evenly over each. Bake until cheese is melty, about 5 minutes.
Step 3
Top tostadas with beans, avocado slices, and hot sauce.

nutriční údaje
Velikost porce 250 g | ml
Množství na porci 341
1425
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 6.6g 9%
Nasycené tuky 1.1g 5%
Sodík 4.8mg 0%
Sacharidy celkem 54g 19%
Vláknina 21g 75%
Cukr 0.9g
Bílkoviny 20g 39%
Vitamin D 0mcg 0%
Vápník 62mg 5%
Železo 4.7mg 26%
Draslík 936mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 2.625 mcg 0%
Thiamin [B1] 0.544 mg 45%
Riboflavin [B2] 0.174 mg 13%
Niacin [B3] 1.725 mg 11%
Kyselina pantotenová [B5] 1.035 mg 21%
Vitamin B6 0.243 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 347 mcg 0%
Vitamin C 3.75 mg 4%
Vitamin D 0 mcg 0%
Vitamin E 2.625 mg 18%
Vitamin K 14.888 mcg 12%
Betain 0.375 mg 0%
Cholin 74.6 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 53.6 g 19%
Sugars 0.9 g 2%
Vláknina 21 g 75%
Carbohydrate 53.6 g 0%
Čisté sacharidy 52.6g
aminokyseliny
živina Množství DV
Alanin 0.831 g 0%
Arginin 1.2 g 0%
Kyselina asparagová 2.367 g 0%
Cystein 0.214 g 0%
kyselina glutamová 2.979 g 0%
Glycin 0.774 g 0%
Histidin 0.543 g 0%
Izoleucin 0.862 g 0%
Leucin 1.558 g 0%
Lysin 1.342 g 0%
Metionin 0.297 g 0%
Fenylalanin 1.054 g 0%
Prolin 0.836 g 0%
Serin 1.067 g 0%
Treonin 0.82 g 0%
Tryptofan 0.233 g 0%
Tyrosin 0.55 g 0%
Valin 1.026 g 0%
Minerály
živina Množství DV
Vápník 61.88 mg 5%
Měď 0.52 mg 58%
Fluorid 2.63 mcg 0%
Železo 4.67 mg 26%
Hořčík 159.63 mg 38%
Mangan 1 mg 43%
Fosfor 317 mg 25%
Draslík 936.25 mg 20%
Selen 2.7 mcg 5%
Sodík 4.75 mg 0%
Zinek 2.62 mg 24%
další
živina Množství DV
Voda 167.063 g 0%
Popel 3.036 g 0%