Your Recipe

Black Bean Tostadas

Ingrédient Quantité Calories
Avocats 150g 240kcal
Haricots noirs 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.

Valeurs nutritives
Taille des portions 250 g | ml
Quantité par portion 341
1425
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.6g 9%
Gras saturés 1.1g 5%
Sodium 4.8mg 0%
Total des glucides 54g 19%
Fibres alimentaires 21g 75%
Sucre 0.9g
Protéine 20g 39%
Vitamine D 0mcg 0%
Calcium 62mg 5%
Fer 4.7mg 26%
Potassium 936mg 20%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 2.625 mcg 0%
Thiamine [B1] 0.544 mg 45%
Riboflavine [B2] 0.174 mg 13%
Niacine [B3] 1.725 mg 11%
Acide pantothénique [B5] 1.035 mg 21%
Vitamine B6 0.243 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 347 mcg 0%
Vitamine C 3.75 mg 4%
Vitamine D 0 mcg 0%
Vitamine E 2.625 mg 18%
Vitamine K 14.888 mcg 12%
Bétaïne 0.375 mg 0%
Choline 74.6 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 53.6 g 19%
Sugars 0.9 g 2%
Fibres alimentaires 21 g 75%
Carbohydrate 53.6 g 0%
Glucides nets 52.6g
acides aminés
nutriment Quantité DV
Alanine 0.831 g 0%
Arginine 1.2 g 0%
Acide aspartique 2.367 g 0%
Cystéine 0.214 g 0%
Acide glutamique 2.979 g 0%
Glycine 0.774 g 0%
Histidine 0.543 g 0%
Isoleucine 0.862 g 0%
Leucine 1.558 g 0%
Lysine 1.342 g 0%
Méthionine 0.297 g 0%
Phénylalanine 1.054 g 0%
Proline 0.836 g 0%
Sérine 1.067 g 0%
Thréonine 0.82 g 0%
Tryptophane 0.233 g 0%
Tyrosine 0.55 g 0%
Valine 1.026 g 0%
Minéraux
nutriment Quantité DV
Calcium 61.88 mg 5%
Cuivre 0.52 mg 58%
Fluorure 2.63 mcg 0%
Fer 4.67 mg 26%
Magnésium 159.63 mg 38%
Manganèse 1 mg 43%
Phosphore 317 mg 25%
Potassium 936.25 mg 20%
Sélénium 2.7 mcg 5%
Sodium 4.75 mg 0%
Zinc 2.62 mg 24%
autres
nutriment Quantité DV
Eau 167.063 g 0%
Cendres 3.036 g 0%