Maybe it’s just me, but Black Bean Tostadas sounds like a fancy dish that I could order at a Mexican restaurant. But this recipe couldn’t be any easier! This makes a great week night dinner or a simple lunch when you’re working from home. The recipe is for one serving, but you could easily multiply it to feed the whole family.
I want to highlight a couple of the main ingredients: beans and tortillas. Most people that I talk to assume that these foods are off limits for someone with diabetes. But black beans are a great budget-friendly protein source that is a powerhouse of nutrition. Not only are they a low fat, high fiber, high protein food, but they also contain important nutrients like vitamin C, potassium, and folate.
And as for tortillas, this particular kind, Mission brand Carb Balance Street Taco tortillas, are a great alternative to traditional flour tortillas. They are on the small side, but yet each serving of 2 tortillas contains just 3 net carbs and a whopping 17 grams of fiber, as well as 6 grams of protein. Read more about Mission Carb Balance Street Taco tortillas and where to purchase them here. Also, if you aren’t sure what net carbs are, keep an eye out for my next blog post on fiber and it’s effect on blood sugar coming soon (https://diabetesfromthegroundup.com/blog).
2 Mission brand Carb Balance Street Taco tortillas
1/2 cup black beans, drained and rinsed
1/2 pkt Taco seasoning (I prepared my own using this recipe minus the meat)
Green onions, chopped, to taste (optional)
2 Tbsp shredded cheddar cheese
- Set oven to broil.
- Mix the black beans with 1/2 Tbsp taco seasoning (more or less to taste). Pro tip: Go ahead and mix up the whole can of beans with a whole packet of taco seasoning for an easy ingredient for later in the week.
2. Top each tortilla with 1/4 cup of black beans.
3. Sprinkle with green onions if desired.
4. Sprinkle with 1 Tbsp cheese each.
5. Broil in oven for 2-3 minutes. Watch very closely as oven times vary. The tostadas are done when the cheese is melted and slightly browned. And voila! Black bean tostadas in 10 minutes or less! Try serving with 1 cup of non-starchy veggies, like broccoli or bell peppers.
Nutrition Facts: 240 calories, 40 grams carbs, 24 grams fiber, 16 grams net carbs, 18 grams protein