This filling, Mexican-inspired breakfast is fast to place collectively and boasts loads of protein (16g), wholesome fat from avocado and olive oil and zesty pico de gallo for a dose of contemporary veggies, too. Baking as an alternative of frying the tortillas makes them sturdy sufficient to carry all of the scrumptious toppings and cuts down on fats.
Steam 4 cups of spinach and layer it between the beans and the egg so as to add a serving of greens into this meal.
Lively time: 20 minutes | Complete time: 20 minutes
Black Bean and Avocado Breakfast Tostadas
Components
- 1 15-oz. can no-salt added black beans, rinsed and drained
- 1 tsp taco seasoning
- 4 (6-inch/15cm) corn tortillas
- 1 tbsp plus 1 tsp olive oil, divided
- 4 giant eggs
- 1/2 cup contemporary pico de gallo
- 1 medium avocado, thinly sliced
- 1/4 cup (28g) crumbled Cotija or feta cheese
- 1 inexperienced onion, thinly sliced
Instructions
Preheat the oven to 400°F (200°C). Brush the tortillas on each side with 1 tbsp olive oil and prepare in a single layer on a baking sheet. Bake for five minutes, or till golden on one aspect. Flip and bake for about 3 extra minutes, or till crisp. Take away from the oven and put aside.
Whereas the tortillas bake, warmth a big nonstick skillet over medium warmth. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher till largely easy and simmer for about 3 minutes, or till thickened and heated by. Switch to a bowl and canopy. Rinse the skillet.
Warmth the remaining 1 tsp olive oil within the skillet over medium-high warmth. Crack the eggs into the pan and prepare dinner for about 4 minutes, or till the whites are nearly set.
Unfold the beans evenly over the baked tortillas. High every with a fried egg. Spoon about 2 tbsp pico de gallo over every tostada, then sprinkle with cheese and inexperienced onions. End with slices of avocado and serve instantly.
Serves: 4 | Serving Dimension: 1 tostada
Vitamin (per serving): Energy: 364; Complete Fats: 19g; Saturated Fats: 4g; Monounsaturated Fats: 9g; Polyunsaturated Fats: 2g; Ldl cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g
Vitamin Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%
Initially revealed: April 16, 2020; Up to date March 2026
