Prep Time: 10 mins
Cook Time: 15-20 mins
- 6 (6-inch) flour tortillas
- 2 tablespoons Natural Grapeseed Oil divided
- 1/2 yellow onion finely diced
- 2 cloves garlic minced
- 1 (15.5 ounce) can low-sodium black beans drained and rinsed
- 1/2 cup water
- 7 tablespoons Chipotle Pineapple Marinade divided
- 6 large eggs
- 1/2 avocado sliced
- 1/4 cup cilantro
- Preheat oven to 375 degrees F. Lay tortillas on a sheet pan and brush with 1 tablespoon Natural Grapeseed Oil. Bake for about 7 minutes or until golden brown and crisp.
- Heat remaining 1 tablespoon Natural Grapeseed Oil in a 10-inch nonstick skillet over medium heat. Add onion and saute for 5 minutes or until tender.
- Add garlic and cook for 1 minute more. Add black beans, water, and 1 tablespoon Chipotle Pineapple Marinade; mash beans to desired consistency.
- Cover to keep warm. Prepare eggs to your liking: scrambled, fried, poached, etc. Top baked tortillas with refried beans, eggs, avocado, and cilantro. Drizzle each tostada with 1 tablespoon Chipotle Pineapple Marinade.
- 330 Calories (kcal)
- 18 Fat (g)
- 3.5 Saturated Fat (g)
- 30 Carbohydrates (g)
- 7 Fiber (g)
- 3 Sugar (g)
- 13 Protein (g)
- 185 Cholesterol (mg)
- 670 Sodium (mg)
Black beans is a powerhouse of nutrients. It has health benefits which are related to curing cardiovascular diseases and preventing cancerous cells from attacking the body. They are very high in fiber, protein, and vitamins like vitamin A. They also contain calcium, iron, and manganese. Black beans also have high levels of flavonoids, particularly anthocyanin, which have antioxidant abilities. They also contain omega-3 fatty acid, which is considered a good form of cholesterol. Black beans are a great source of folic acid and have abnormally high levels of the rare compound molybdenum, which is very difficult to find in any other food.
Adding them to your diet will provide you with many nutrients and help prevent various health conditions.
One of the best benefits of adding black beans to your daily or weekly diet is the high level of fiber that they contain. They have high concentrations of soluble fiber, which has been proven to help lower blood cholesterol levels. Soluble fiber attracts water and turns into a gel during digestion, whereas insoluble fiber adds mass to food and helps it pass through the digestive system faster. Lowering blood cholesterol can reduce thickening of the artery walls, which in turn can prevent heart attacks and strokes.
Black beans also have small amounts of omega-3 fatty acids, which are good forms of cholesterol that balance the negative effects of omega-6 fatty acids, which are the bad form of cholesterol. They have anti-hypertensive effects, which means that they can improve blood flow, lower blood pressure, and put less strain or oxidative stress on the cardiovascular system.
Black beans have been shown to reduce the risk of certain types of cancers due to the flavonoids found in their seed coat. There are eight different flavonoids that have been found in the seed coat, and three of them are anthocyanins. Flavonoids are basically color-producing phytonutrient pigments that function as antioxidants in the body to fight disease and free radicals.
Anthocyanins are great for preventing cancer. They can effectively inhibit blood vessel growth to cancerous tumors, slowing the growth of cancerous cells and increasing the speed of apoptosis (cell death) within cancer cells. The anthocyanins, along with all the other phytonutrients found on the seed coat, make black beans a very powerful weapon in the fight against cancer.
Black beans are great for treating digestive issues because they contain high levels of protein and fiber, making them a “superfood”. Protein and fiber help food move through the digestive tract, allowing it to eliminate waste in the body system
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