Discover the enchanting fusion of sweet and savory in this Sweet Potato and Black Bean Tostadas recipe. This dish combines the natural sweetness of the sweet potatoes with the hearty robustness of black beans, held together by the crunch of crispy tortillas. The addition of a crisp lime salad provides a refreshing contrast, making each bite a symphony of flavors and textures.
While most of the ingredients are common pantry staples, there may be a few that you need to specifically look out for. Sweet potatoes can usually be found in the produce section of any supermarket, but make sure to choose ones that are firm and without any bruises. Black beans are typically found canned in the legume aisle, but you can also use dried ones after soaking them overnight. Feta cheese, being a specialty cheese, can be found in the cheese or dairy section.
Ingredients for Sweet Potato and Black Bean Tostadas
Sweet potatoes: These impart a natural sweetness to the dish while also adding a smooth, creamy texture.
Olive oil: This is used for roasting the sweet potatoes, making the refried beans, and preparing the tortillas.
Chili powder: This adds a hint of heat to the sweet potatoes.
Garlic: Used in making the refried beans for a kick of flavor.
Cumin: This spice enriches the flavor of the refried beans.
Black beans: The main protein source in the dish, providing a hearty, savory element.
Corn tortillas: These serve as the base of the tostadas, providing a satisfying crunch.
Romaine lettuce: The main component of the crisp lime salad, adding freshness and crunch to the dish.
Feta cheese: This adds a tangy and salty contrast to the sweetness of the sweet potatoes.
Red onion: Added to the salad and as a garnish for a sharp, spicy bite.
Lime juice: Used in the salad for a refreshing, tangy twist.
Avocados: These are used as a garnish, adding a creamy, buttery texture.
Fresh cilantro leaves: These provide a final fresh and herby touch to the tostadas.
Hot sauce: This is served on the side for added heat according to individual preference.
One reader, Drake Watkins says:
This sweet potato and black bean tostadas recipe is a game-changer! The combination of flavors and textures is simply amazing. The roasted sweet potatoes add a delightful sweetness, while the refried black beans bring a rich and savory element. It's a must-try for anyone looking for a delicious and satisfying meal.
Techniques Required for Making Sweet Potato and Black Bean Tostadas
Roasted sweet potatoes: Instructions on how to properly roast sweet potatoes until tender and caramelized. Refried beans: Instructions on how to make refried black beans, including mashing the beans to achieve a thick and spreadable consistency. Crispy tortillas: Instructions on how to bake tortillas until golden and lightly crisp. Salad: Instructions on how to prepare the salad, including combining the ingredients and tossing to combine. Assemble: Instructions on how to assemble the tostadas, including spreading the black beans, arranging the toppings, and serving with hot sauce or salsa.
How To Make Sweet Potato and Black Bean Tostadas
These black bean tostadas are layers of crispy tortilla, roasted sweet potatoes, refried beans, and lime salad with avocados and cilantro.
Serves:
Ingredients
For Roasted Sweet Potatoes:
- 1¾lbssweet potatoes,about 3 medium, peeled and sliced into ¾” pieces
- 1tbspSimplyNature Organic Extra Virgin Olive Oil
- ½tspchili powder
- salt
For Refried Black Beans:
- 1tbspSimplyNature Organic Extra Virgin Olive Oil
- 2clovesgarlic,pressed or minced
- 1tspground cumin
- 30ozSimplyNature Organic Black Beans,2 cans, rinsed and drained
- ½cupwater
- ½tspsea salt grinder,more to taste
For Crispy Baked Tortillas:
- 8corn tortillas,use 100% corn to ensure crispiness
- 1tbspSimplyNature Organic Extra Virgin Olive Oil,for brushing
For Crisp Lime Salad and Garnishes:
- 18ozromaine lettuce,roughly chopped
- ⅔cupHappy Farms Preferred Feta Cheese Crumbles
- ¾cupred onion,finely chopped, divided
- ¼cupSimplyNature Organic Extra Virgin Olive Oil
- 2tbspfresh lime juice,about 1 lime
- sea salt grinder,to taste, if necessary
- 2avocados,ripe. pitted and thinly sliced
- handful of fresh cilantro leaves,chopped
- hot sauce,or salsa, for serving
Instructions
Roasted Sweet Potatoes:
-
Preheat the oven to 400 degrees F with two racks placed near the middle of the oven, leaving a few inches in between the racks. Line two large rimmed baking sheets with parchment paper to prevent sticking.
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Place the sweet potatoes on one of the prepared baking sheets, then drizzle the olive oil on top and sprinkle with the chili powder and several dashes of salt. Toss until the sweet potatoes are lightly and evenly coated with oil and spices.
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Bake for about 30 to 35 minutes until the sweet potatoes are tender and caramelized on the edges. Set aside, but leave the oven on for the crispy tortillas.
Refried beans:
-
In a medium saucepan over medium heat, warm the olive oil until shimmering. Add the garlic and cumin and cook, while stirring constantly, until fragrant, about 30 seconds.
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Add the drained beans, water, and salt. Let the mixture come to a simmer and cook for 10 minutes, stirring often, and reducing heat as necessary to maintain a gentle simmer.
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Remove from the heat and mash the beans with a potato masher, pastry cutter, or fork until the mixture is thick and spreadable. Cover and set aside.
Tortillas:
-
On the remaining prepared baking sheet, brush both sides of each tortilla lightly with oil. Clear off the other baking sheet by transferring the roasted sweet potatoes to a serving bowl, but reuse the parchment paper.
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Arrange 4 tortillas in a single layer across each pan. Bake for 10 to 12 minutes, turning halfway until each tortilla is golden and lightly crisp. Set aside.
Salad:
-
In a medium serving bowl, combine the chopped lettuce, feta, about 1/2 cup of the red onion (reserve the rest for garnish), olive oil, and lime juice.
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Toss to combine, and add a pinch of salt if needed. Divide the salad between 4 low, wide salad bowls, or dinner plates.
To Assemble:
-
Spread black beans over each tortilla, and place each one on a bed of salad. Top each tortilla with a few slices of avocado, followed by the sweet potatoes, and a sprinkle of red onion and cilantro.
-
Serve with hot sauce or salsa on the side. Tostadas are best consumed promptly. If having leftovers, store individual components separately, if possible.
Nutrition
- Calories: 1477.22kcal
- Fat: 48.77g
- Saturated Fat: 10.25g
- Monounsaturated Fat: 28.95g
- Polyunsaturated Fat: 6.72g
- Carbohydrates: 212.16g
- Fiber: 52.15g
- Sugar: 17.90g
- Protein: 59.55g
- Cholesterol: 22.25mg
- Sodium: 1877.72mg
- Calcium: 557.42mg
- Potassium: 4815.00mg
- Iron: 15.11mg
- Vitamin A: 2013.72µg
- Vitamin C: 25.50mg
Technique Tip for Perfecting Sweet Potato and Black Bean Tostadas
When roasting sweet potatoes, it's important to cut them into even pieces. This ensures that they all cook at the same rate, preventing some pieces from being overcooked while others are still underdone. Additionally, tossing them in olive oil and spices before roasting not only adds flavor but also helps them to cook evenly and achieve a nice caramelization. Remember to spread them out on the baking sheet. If they're too close together, they'll steam instead of roast. This simple technique will give you perfectly roasted sweet potatoes every time.
Time-Saving Tips for Preparing Tostadas
Prep ahead: You can roast the sweet potatoes and make the refried black beans in advance, and store them in the refrigerator until you're ready to assemble the tostadas.
Batch cooking: Consider making a larger quantity of the refried black beans and roasted sweet potatoes, and use them in other dishes throughout the week to save time.
Efficient assembly: Set up an assembly line for the tostadas, with all the components ready to go, to streamline the process and save time when putting them together.
Use store-bought: If you're short on time, you can use store-bought refried black beans and pre-made crispy tortillas to cut down on preparation time.
Multi-task: While the sweet potatoes are roasting, you can prepare the refried black beans and crispy tortillas to make the most of your time in the kitchen.
Substitute Ingredients For Sweet Potato and Black Bean Tostadas Recipe
sweet potatoes - Substitute with butternut squash: Butternut squash has a similar sweet and nutty flavor to sweet potatoes and can be roasted in the same way for a delicious alternative.
black beans - Substitute with pinto beans: Pinto beans have a similar creamy texture and mild flavor to black beans, making them a suitable substitute in this recipe.
Essential Kitchen Tools for Making Tostadas
- Oven: You will need an oven to roast the sweet potatoes and bake the tortillas.
- Baking sheets: Use large rimmed baking sheets to roast the sweet potatoes and bake the tortillas.
- Parchment paper: Line the baking sheets with parchment paper to prevent sticking.
- Saucepan: A medium saucepan is required to cook the refried black beans.
- Potato masher: Use a potato masher to mash the black beans until the mixture is thick and spreadable.
- Pastry cutter: Alternatively, you can use a pastry cutter to mash the black beans.
- Fork: A fork can also be used to mash the black beans if you don't have a potato masher or pastry cutter.
- Bowl: You will need a medium serving bowl to combine the salad ingredients.
- Salad bowls/plates: Use low, wide salad bowls or dinner plates to serve the assembled tostadas.
Storing and Freezing Homemade Tostadas
- To store leftover sweet potato and black bean tostadas, keep each component separate in airtight containers in the refrigerator for up to 3-4 days. This will help maintain the texture and flavor of each ingredient.
- If you have leftover roasted sweet potatoes, store them in an airtight container in the refrigerator for up to 4 days. Reheat them in the oven or microwave before assembling your tostadas.
- Store leftover refried black beans in an airtight container in the refrigerator for up to 5 days. Reheat them in a saucepan over medium heat, stirring occasionally, until warmed through.
- Leftover crispy baked tortillas can be stored in an airtight container at room temperature for up to 3 days. To refresh their crispiness, place them in a preheated 350°F (175°C) oven for 5-7 minutes before assembling your tostadas.
- If you have leftover crisp lime salad, store it in an airtight container in the refrigerator for up to 2 days. Keep in mind that the lettuce may wilt slightly, and the feta cheese may lose some of its texture.
- To freeze the refried black beans, let them cool completely, then transfer them to a freezer-safe container or resealable bag. Remove as much air as possible before sealing, and label the container with the date. Freeze for up to 3 months. Thaw the beans in the refrigerator overnight before reheating.
- While it's not ideal to freeze the entire assembled tostadas, you can freeze the roasted sweet potatoes and refried black beans separately for up to 3 months. Let them cool completely, then transfer them to freezer-safe containers or resealable bags. Remove as much air as possible before sealing, and label the containers with the date. Thaw the components in the refrigerator overnight before reheating and assembling your tostadas.
How To Reheat Leftover Tostadas
To reheat leftover sweet potato and black bean tostadas, start by preheating your oven to 350°F (175°C). This temperature will help to warm the ingredients through without burning or drying them out.
If you stored the individual components separately, arrange the corn tortillas on a baking sheet and top them with the refried black beans and roasted sweet potatoes. If the tostadas were assembled before storing, place them directly on the baking sheet.
Cover the tostadas loosely with aluminum foil to prevent the edges from burning and to help the ingredients heat evenly. Place the baking sheet in the preheated oven and heat for 10-15 minutes, or until the tostadas are warmed through.
While the tostadas are heating, prepare the crisp lime salad and any desired toppings, such as avocado, red onion, cilantro, and feta cheese. If you have leftover salad, give it a quick toss to refresh the ingredients.
Once the tostadas are heated through, remove them from the oven and transfer them to serving plates. Top each tostada with a portion of the crisp lime salad and any additional desired toppings.
For a quicker reheating method, you can also use a microwave. Place an individual tostada on a microwave-safe plate and heat it in 30-second intervals until warmed through. Be aware that microwaving may result in a softer, less crispy tortilla.
If you find that the corn tortillas have become too soft after reheating, you can crisp them up again by placing them under the broiler for a minute or two. Keep a close eye on them to prevent burning.
Leftover tostadas can also be enjoyed cold, as a sort of Mexican-inspired salad. Simply layer the cold ingredients on top of the crispy tortilla and dig in!
Interesting Fact About Sweet Potatoes and Black Beans
Tostadas are a traditional Mexican dish that can be traced back to the pre-Columbian era. They were originally made using leftover tortillas, which were fried to make them crispy, and then topped with various ingredients. This dish has evolved over time and is now enjoyed with a variety of toppings, making it a versatile and delicious meal option.
Is This Tostada Recipe Budget-Friendly?
The sweet potato and black bean tostadas recipe is highly cost-effective for a household. The main ingredients, sweet potatoes and black beans, are affordable and nutritious. The recipe creatively combines these economical ingredients to create a flavorful and satisfying dish. The addition of avocado and feta cheese may slightly increase the cost, but these ingredients can be optional based on budget. Overall Verdict: 9/10. Approximate cost for a household of 4 people: $12-$15.
Are Sweet Potato and Black Bean Tostadas Healthy?
This sweet potato and black bean tostadas recipe is a nutritious and well-balanced meal. Here's why:
- Sweet potatoes are an excellent source of vitamin A, vitamin C, potassium, and fiber. They are also rich in antioxidants that help protect the body from oxidative stress and chronic diseases.
- Black beans are a great plant-based protein source, providing essential amino acids, fiber, and various vitamins and minerals. They help maintain a healthy digestive system and promote feelings of fullness.
- The recipe uses healthy fats from olive oil and avocado, which are beneficial for heart health and brain function.
- The salad component includes romaine lettuce, red onion, and lime juice, adding a variety of vitamins, minerals, and antioxidants to the dish.
- Corn tortillas are a whole grain option, providing additional fiber and nutrients compared to refined flour tortillas.
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of feta cheese or replace it with a lower-fat alternative, such as crumbled tofu or a sprinkle of nutritional yeast, to decrease the overall saturated fat content.
- Increase the portion of the salad component by adding more greens, such as spinach or arugula, and other colorful vegetables like bell peppers or cherry tomatoes. This will boost the nutrient density of the meal.
- Experiment with different spice blends for the roasted sweet potatoes to add more flavor without relying on excess salt. Try a combination of cumin, smoked paprika, and garlic powder for a smoky and savory twist.
- Prepare a homemade salsa or hot sauce using fresh ingredients like tomatoes, onions, cilantro, and chili peppers. This allows you to control the sodium content and avoid any added sugars or preservatives found in store-bought options.
Editor's Opinion on This Tostada Recipe
The combination of roasted sweet potatoes, refried black beans, and crispy tortillas in this recipe creates a delightful blend of flavors and textures. The sweet potatoes are perfectly caramelized, the black beans are well-seasoned, and the tortillas add a satisfying crunch. The addition of a crisp lime salad and garnishes like avocado and feta cheese elevate the dish, providing a refreshing contrast to the hearty tostadas. The recipe's balance of savory, sweet, and tangy elements makes it a delicious and satisfying meal.
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Why trust this Sweet Potato and Black Bean Tostadas Recipe:
This recipe offers a delightful combination of flavors and textures, making it a satisfying and wholesome meal. The sweet potatoes are roasted to perfection with a touch of chili powder for a hint of heat. The refried black beans are seasoned with garlic and cumin for a rich and savory taste. The crispy baked tortillas provide a satisfying crunch, while the crisp lime salad adds a refreshing zing. With high-quality ingredients like organic olive oil and feta cheese crumbles, this recipe promises a delicious and nutritious dining experience.
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