Refried Bean Tostadas with Homemade Chunky Salsa

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I chose to use the high protein pitas instead of traditional Tostadas as they are less than half the carbs, considering beans tend to be higher in carbs. Even though beans are higher in carbs than meat they are much lower in fat, zero cholesterol, high in fibre and rich in calcium and potassium.

“Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume.” whfoods.org

I chose to make my own salsa but if you are in a time pinch you could easily substitute chunky store bought. Also, if you use a non-dairy cheese this dish is perfect for a vegan diet.

There are 24.3g net carbs, 16.4g protein and 8 Weight Watchers points per serving.

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Refried Bean Tostadas with Homemade Chunky Salsa Recipe

By kimmy Published: May 14, 2015

  • Yield: 4 Servings
  • Prep: 15 mins
  • Cook: 15 mins
  • Ready In: 30 mins

Calories: 348 | Protein: 16.4g | Fat: 11.8g | 37.9g | 13.6g| WW Points: 8

Ingredients

Instructions

  1. Heat oil in large frying pan over medium-high heat. Add onions and garlic, and saute about 3 minutes. Stir in chili powder and turmeric powder, and cook for 1 minute.
  2. Add the black beans and water, and cook until beans are tender, about 4 minutes. Use a large fork or potato masher to roughly mash the beans. Cook for another minute.
  3. For the tostadas preheat oven to 400F. Gently pull the pitas apart.
  4. Brush the pita halves lightly with the oil and place on a cookie sheet. Bake for 5 minutes, then turn pitas, and bake for 3-6 minutes longer until crisp and light brown.
  5. For the salsa, chop all veggies and mix the last five ingredients together till well incorporated.
  6. Divide and spread the refried bean mixture onto the 4 pitas, add toppings of choice, and serve with hot sauce, if desired.
By | 2017-08-22T20:14:50+00:00 May 14th, 2015|Dinner, Low Fat, Recipes, Vegan, Vegetarian, WW Friendly|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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