Bean and Vegetable Tostadas

Bean and Vegetable Tostadas

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on July 29, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat oven to 350 degrees F.
Layer tortillas on a baking sheet and bake 10 minutes to crisp.
Meanwhile, heat beans in a small pan over moderate heat.
Spread hot beans on tortillas and top with cheese, shredded lettuce, tomatoes and onion.
Garnish with cilantro.
Serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Vitamin A, Vitamin C, Vitamin K, Phosphorous
*Good Source of: Calcium, Zinc, Folate, Riboflavin
*Preferences: Low Cholesterol, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 9.83

Calories: 318

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	13.3 g	*
Saturated Fat	3.2 g	*
Monosaturated Fat	3.7 g	*
Polyunsaturated Fat	0.65 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	60 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	12.5mg	*
Total Carbohydrate	41.5 g	*
Sugars	2.1 g	*
Fiber	13 g	*
Protein	13.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1801.3 IU	36%
Vitamin C	13.5 mg	22%
Vitamin D	0 IU	0%
Vitamin E	0.73 IU	2%
Vitamin B6	0.06 mg	3%
Vitamin B12	0 mcg	0%
Vitamin K	33.8 mg	42%
Folate	71.5 mcg	18%
Niacin	1.8 mg	9%
Riboflavin	0.25 mg	15%
Thiamin	0.13 mg	9%
MINERALS
Calcium	175.2 mg	18%
Copper	0.04 mg	2%
Iron	4.5 mg	25%
Magnesium	98.4 mg	25%
Manganese	0.13 mg	6%
Phosphorous	291.9 mg	29%
Potassium	752.2 mg	21%
Selenium	2.3 mcg	3%
Sodium	397.4 mg	17%
Zinc	1.5 mg	10%
PHYTONUTRIENTS
Alpha-carotene	37.5 mcg
Beta-carotene	1004.2 mcg
Beta-cryptoxanthin	8 mcg
Lutein + zeaxanthin	654.6 mcg
Lycopene	797.6 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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