Your Recipe

Black Bean Tostadas

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Schwarze Bohnen 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.

Nährwertangaben 
Portionsgröße  250 g | ml
Menge pro Portion  341
1425
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.6g 9%
Gesättigte Fettsäuren  1.1g 5%
Natrium 4.8mg 0%
Gesamte Kohlenhydrate  54g 19%
Ballaststoffe  21g 75%
Zucker  0.9g
Protein  20g 39%
Vitamin D 0mcg 0%
Kalzium 62mg 5%
Eisen  4.7mg 26%
Kalium 936mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.035 mg 21%
Vitamin B6 0.243 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  53.6 g 19%
Sugars 0.9 g 2%
Ballaststoffe  21 g 75%
Carbohydrate 53.6 g 0%
Netto-Kohlenhydrate 52.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.831 g 0%
Arginin 1.2 g 0%
Asparaginsäure 2.367 g 0%
Cystein 0.214 g 0%
Glutaminsäure 2.979 g 0%
Glycin 0.774 g 0%
Histidin 0.543 g 0%
Isoleucin 0.862 g 0%
Leucin 1.558 g 0%
Lysin 1.342 g 0%
Methionin 0.297 g 0%
Phenylalanin 1.054 g 0%
Prolin 0.836 g 0%
Serin 1.067 g 0%
Threonin 0.82 g 0%
Tryptophan 0.233 g 0%
Tyrosin 0.55 g 0%
Valin 1.026 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 61.88 mg 5%
Kupfer 0.52 mg 58%
Fluorid 2.63 mcg 0%
Eisen  4.67 mg 26%
Magnesium 159.63 mg 38%
Mangan 1 mg 43%
Phosphor 317 mg 25%
Kalium 936.25 mg 20%
Selen 2.7 mcg 5%
Natrium 4.75 mg 0%
Zink 2.62 mg 24%
andere
Nährstoff Menge  DV
Wasser 167.063 g 0%
Asche 3.036 g 0%