Black Bean-Arugula Tostadas With Turmeric Guacamole

By
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Stephanie Clarke and Willow Jarosh are both registered dietitian-nutritionists with master's degrees in nutrition communications.
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Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on March 10, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
Black Bean Tostadas
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Total Time: 20 min
Prep Time: 10 min
Cook Time: 10 min
Servings: 2 (2 tostadas each)

Nutrition Highlights (per serving)

461 calories
14g fat
70g carbs
19g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2 (2 tostadas each)
Amount per serving  
Calories 461
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 784mg 34%
Total Carbohydrate 70g 25%
Dietary Fiber 21g 75%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 19g  
Vitamin D 0mcg 0%
Calcium 183mg 14%
Iron 6mg 33%
Potassium 1186mg 25%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Eating more plant-based meals can help boost your intake of antioxidants, fiber, and vitamins and minerals. Here's a flavorful, meatless version of a Mexican classic.

These tacos feature black beans, which have high levels of a potent antioxidant called anthocyanins, thanks to their darkly pigmented skins. That’s not where the anti-inflammatory, antioxidant benefits end—the turmeric in the guacamole is also a potent antioxidant. In addition, the beans contribute fiber and iron while the avocado delivers healthy monounsaturated fat. This protein-fat combo keeps you satisfied longer—much longer than it'll take you to whip up this recipe.

Ingredients

  • 4 6-inch whole grain corn tortillas
  • 1.5 tablespoons olive oil
  • 2 cups canned black beans, rinsed and drained
  • 1/2 cup salsa
  • 1/2 medium avocado, peeled and diced
  • 1 tablespoon finely chopped red onion
  • 1 medium clove garlic
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon powdered turmeric
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • pinch of ground black pepper
  • 4 cups arugula
  • 1/2 cup chopped tomato
  • 1/4 teaspoon red pepper flakes (optional)

Preparation

  1. Preheat the oven to 350F.

  2. Brush 2 teaspoons of olive oil over both sides of each tortilla, place on a baking sheet, and bake until crispy, about 10 minutes.

  3. In a blender, pulse beans and salsa until about half the beans are pureed and half remain chunky. Add water, 1 tablespoon at a time, if you need to thin the mixture. If you prefer the beans warm instead of room temperature, heat in a microwave-safe dish for 1 minute, or until heated through.

  4. In a medium bowl, mash the avocado, red onion, garlic, lemon juice, turmeric, cumin, salt, and pepper together until smooth.

  5.  Heat 2 tablespoons of water in a large pan and add the 4 cups of arugula, mixing until only slightly wilted, then remove from the water.

  6. Assemble your tostada. Spread the bean and salsa mixture on the baked tortilla and top with the wilted arugula, chopped tomato, guacamole, and sprinkle of red pepper flake.

Ingredient Variations and Substitutions

If you're not a fan of or just don't have black beans handy, use pinto beans or kidney beans instead. Or, try a version with garbanzo beans and use curry powder in the guacamole in place of turmeric and cumin. You'll still receive the filling fiber, iron, and antioxidants. 

Fresh sprouts, like sunflower sprouts, can replace the arugula if you prefer a crunchier, uncooked topping. In fact, you can use kale or spinach instead of the arugula if you're not a fan of the taste.

Want to make this dish a burrito bowl? Swap the tortilla out for cooked quinoa or brown rice. Substitute lime in for lemon to add a slightly different flavor profile and swap in chili powder in place of cumin to add a mild kick.

Cooking and Serving Tips

Let the garlic sit for 10 minutes after you mince it and your body will absorb more of the active antioxidant compounds.

Corn tortilla freeze well and thaw quickly, so store extras in the freezer if you don't plan to use them within a week.

You can tell an avocado is ripe when it's stem falls easily away and leaves a patch of bright green flesh exposed.

If you like softer tortillas, brush with oil and heat in a skillet until just warm.

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