Are Black Bean Tostadas healthy?

Yes, they can be a healthy meal. Black beans are an excellent source of fiber and plant-based protein. The dish is loaded with fresh vegetables. To make it healthier, you can bake the tortillas instead of frying and be mindful of high-fat toppings like cheese and sour cream.

Can I make the tostada shells ahead of time?

Absolutely. You can fry the tortillas up to 2-3 days in advance. Let them cool completely and store them in an airtight container or zip-top bag at room temperature to maintain their crispiness.

Can I bake the tortillas instead of frying them?

Yes, baking is a great, healthier alternative. Lightly brush or spray both sides of the corn tortillas with oil, place them on a baking sheet, and bake at 400°F (200°C) for about 5-7 minutes per side, or until golden and crisp.

What are some other good toppings for tostadas?

Tostadas are incredibly versatile! Other great toppings include guacamole or sliced avocado, pico de gallo, corn salsa, pickled red onions, cotija cheese, or a drizzle of hot sauce.

How do I store leftovers?

It's best to store the components separately to prevent the tostada shells from getting soggy. Store the black bean mixture and toppings in airtight containers in the refrigerator for up to 3 days. Store the crispy shells at room temperature in an airtight container.

Home / Recipes / mexican_american / Black Bean Tostadas

mexican_americanEasyvegetariangluten freenut free

Black Bean Tostadas

POPULARITY

0.0/5

TASTE SCORE

8/10

Crispy corn tortillas piled high with savory mashed black beans and your favorite fresh toppings. A fun, fast, and customizable weeknight dinner that's ready in about 30 minutes and always a crowd-pleaser.

PREP

15m

COOK

20m

SERVES

2 PIECES

515 cal

SERVINGS

INSTRUCTIONS

4 steps. 20 minutes total.

4 STEPS

1
Prepare Toppings: Shred the lettuce, dice the tomatoes, and chop the cilantro
- a.Set all toppings aside in separate bowls for easy assembly later. This takes about 5 minutes.
2
Step 2
- a.Cook the Black Beans: Heat 1 tbsp of the vegetable oil in a medium saucepan over medium heat. Add the chopped onion and sauté for 4-5 minutes until softened. Stir in the minced garlic, ground cumin, chili powder, and oregano, and cook for 30 seconds until fragrant. Add the drained black beans, water, and 1/2 tsp of salt. Bring to a simmer, then reduce heat to low. Mash the beans with a potato masher or fork to your desired consistency, leaving some texture. Simmer for 5-7 minutes, stirring occasionally, until thickened. Keep warm.
3
Step 3
- a.Fry the Tostada Shells: Pour oil to a depth of 1/2 inch in a large skillet and heat over medium-high heat until it shimmers (about 350°F / 175°C). A drop of water should sizzle immediately. Carefully place one tortilla in the hot oil and fry for 45-60 seconds per side, until golden brown and rigid. Use tongs to flip. Remove the fried tortilla, let excess oil drip off, and place it on a wire rack to cool. Immediately sprinkle with a pinch of the remaining salt. Repeat with all tortillas.
4
Step 4
- a.Assemble and Serve: To assemble, spread a generous layer of the warm black bean mixture onto each crispy tostada shell. Top with shredded lettuce, diced tomatoes, and shredded cheese. Finish with a dollop of sour cream and a sprinkle of fresh cilantro. Serve immediately with lime wedges on the side for squeezing over the top.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
For the crispiest shells, ensure your oil is hot enough before adding the tortillas. If it's not hot enough, they will absorb too much oil and become greasy.
2
Drain fried tortillas on a wire rack instead of paper towels. This allows air to circulate and keeps the bottoms from getting soggy.
3
Don't over-mash the beans; leaving some whole adds a pleasant texture to the spread.
4
Assemble tostadas just before serving to prevent the shells from becoming soft from the moisture of the toppings.
5
For a healthier, lower-fat version, you can bake the tortillas. Lightly spray them with oil, place on a baking sheet, and bake at 400°F (200°C) for 5-7 minutes per side, until crispy.

RECIPE VARIATIONS

Adapt it for your goals.

Protein Boost

Add a layer of seasoned ground beef, shredded chicken, or chorizo on top of the black beans for a heartier meal.

Vegan Version

Omit the cheese and sour cream, and top with avocado slices, cashew crema, or a vegan shredded cheese alternative.

Spicy Kick

Add a pinch of cayenne pepper to the black beans, or top the finished tostadas with sliced fresh or pickled jalapeños.

Different Toppings

Customize with other toppings like diced avocado, cotija cheese, pickled red onions, corn salsa, or a drizzle of your favorite hot sauce.

HEALTH BENEFITS

Why this is on our healthy list.

fiber

Excellent Source of Fiber

Black beans are packed with dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, which can assist with weight management.

protein

Rich in Plant-Based Protein

This dish provides a substantial amount of plant-based protein from black beans, essential for muscle repair, immune function, and overall body maintenance, making it a great option for vegetarians.

vitamins

Loaded with Vitamins and Antioxidants

The fresh toppings like tomatoes, lettuce, onion, and cilantro are rich in vitamins (like Vitamin C and K), minerals, and antioxidants that help combat oxidative stress and support overall health.

QUESTIONS?

Frequently asked questions

One Black Bean Tostada, as prepared in this recipe with all the toppings, contains approximately 225-250 calories. The exact number can vary based on the amount of cheese, sour cream, and oil absorbed during frying.