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Healthy chilli bean tostados
A simple yet tasty combination of tortillas, fried and topped with a hot and fiery bean sauce and cheese.
What you need
, grated - 4 wheat tortilla
- 2 tsp oil
- 1 small onion, peeled and finely chopped
- 1 small green pepper, cored, de-seeded and diced
- 1 small red pepper, cored, de-seeded and diced
- 1 red chilli, de-seeded and finely chopped
- 100 g ready-made salsa relish
- 200 g canned red kidney beans, rinsed and drained
- 200 g canned cannellini beans, rinsed and drained
Method
Warm tortillas as pack instructions.
Heat oil and fry onion, garlic, chillies and pepper for 4-5 min until softened. Stir in the salsa and beans and heat through.
Place each tortilla on a serving plate and spoon over the bean sauce.
Top with a sprinkling of cheese and serve immediately.
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Preparation 5 minutes Cook 5 minutes Total 10 minutes -
Energy 443 kcal/serving Fat 3.03 g/serving Carbohydrates 120.24 g/serving Glycaemic Index 23 Glycaemic Load 7.10 
Serving suggestion
Guacamole and salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1856 | 575 | 10475 | 8350 |
| Energy (kcal) | 443 | 137 | 2500 | 2000 |
| Protein (g) | 18.8 | 5.83 | ||
| Carbohydrate (g) | 71.6 | 22.2 | 345 | 275 |
| Fat (g) | 9.77 | 3.03 | 95 | 70 |
| Fat (saturated) (g) | 2.57 | 0.80 | ||
| Fibre (g) | 9.92 | 3.08 | ||
| Sodium (mg) | 1117 | 346 | ||
| Salt (equivalent) (g) | 2.79 | 0.87 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 332 | 102 | 800 |
| Vitamin B-12 (µg) | 0.12 | 0.04 | 1 |
| Vitamin B-6 (mg) | 0.31 | 0.10 | 2 |
| Vitamin C (mg) | 113 | 35.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.20 | 0.68 | 10 |
| Zinc (mg) | 1.70 | 0.53 | 15 |
| Calcium (mg) | 233 | 72.3 | 800 |
| Folate (mcg) | 162 | 50.4 | 200 |
| Iron (mg) | 4.48 | 1.39 | 14 |
| Magnesium (mg) | 65.5 | 20.3 | 300 |
| Niacin (mg) | 3.67 | 1.14 | 18 |
| Pantothenic acid (mg) | 0.70 | 0.22 | 6 |
| Riboflavin (mg) | 0.39 | 0.12 | 1.6 |
| Phosphorous (mg) | 339 | 105 | 800 |
| Thiamin (mg) | 0.56 | 0.17 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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