Black Bean Corn Tostada
Ingredients
Metric
80 g corn flour
60 ml water
15 ml ~ 1 tbsp olive oil
Bean Mix:
240 g ~ 1 can cooked black beans
30 g ~ 2 tbsp tomato paste
7 ml ~ 1 tsp agave syrup
Salt & Spices:
1 tsp garlic powder
1 tsp onion powder
½ tsp paprika or cayenne
½ tsp salt
Topping:
1 small avocado or tomato, diced
1 tsp apple cider vinegar
¼ tsp salt
Optional Garnish:
2 tbsp fresh parsley
⅛ tsp black pepper
US
½ cup corn flour
¼ cup water
1 tbsp olive oil
Bean Mix:
8 oz ~ 1 can cooked black beans
2 tbsp tomato paste
1 tsp agave syrup
Salt & Spices:
1 tsp garlic powder
1 tsp onion powder
½ tsp paprika or cayenne
½ tsp salt
Topping:
1 small avocado or tomato, diced
1 tsp apple cider vinegar
¼ tsp salt
Optional Garnish:
2 tbsp fresh parsley
⅛ tsp black pepper
MAKES4 tostadas
PREP TIME15 minutes
COOKING TIME15 minutes
TOTAL TIME30 minutes
Steps
1Add water to a small saucepan. Bring to a boil. Add corn flour and olive oil.
2Mix well to form a stiff dough. Clingfilm and set aside.
3Make the bean mix. Drain and rinse black beans. Add rinsed black beans, tomato paste, agave syrup, salt and spices to a mixing ball.
4Mash together with a fork until well combined and set aside.
5Make the topping. Add diced avocado (or tomato), vinegar and salt to a bowl or a cup. Mix to combine and set aside.
6Preheat the oven to 200°C (400°F) Fan. Split the dough into 4 portions and place them on top of a baking sheet.
7Flatten using your hands.
8Transfer to a baking tray. Shape into disks using your hands or a spoon.
9Bake in the middle of the oven for 10 minutes.
10Place ¼ of the bean mix on top of each tostada. Return the tostadas to the oven and bake for another 5 minutes.
11Add avocado topping.
12Garnish with fresh parsley and sprinkle with freshly ground black pepper.
13Transfer to plates.
Nutritional Info
Makes 4 tostadas
260 Calories per tostada
8g protein
36g carbohydrates
10g fiber
10g fat
260 Calories per tostada
8g protein
36g carbohydrates
10g fiber
10g fat
High in Vitamins B1, B6, Folate
High in Omega 3
High in Copper
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Omega 3
High in Copper
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
