Avocado and Black Bean Tortas
This colorful sandwich, inspired by a Mexican torta, is packed full of fresh vegetables. You can use good-quality canned refried beans or make your own. If your market doesn’t carry Mexican cheeses, crumbled fresh goat cheese is a good substitute. Black beans may seem like an unusual sandwich spread, but they add protein and flavor to this meatless meal. To reduce the fat, omit the cheese and use half the amount of avocado.
Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup thinly shredded cabbage
- 1 ripe tomato, seeded and chopped
- 2 large radishes, thinly sliced
- 1 Tbs. fresh lime juice
- 1 tsp. hot pepper sauce
- 2 crusty sandwich rolls, split
- 2/3 cup low-sodium refried black beans, warmed or at room
- temperature
- 1/4 cup queso fresco or cotija cheese, crumbled
- 1 small ripe avocado, pitted, peeled and sliced