Tuna black bean avocado tostadas
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Prep Time
10 Minutes
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Yield
14
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Difficulty Level
Easy, Quick
Ingredients
- 2 x 185g can Safcol No Net Tuna in Oil Blend 185g, drainednd flaked
- 1 ripe avocado
- 1 small clove garlic, crushed
- 1 lime
- ¼ teaspoon Tabasco (optional)
- 1 pinch sea salt
- ½ cup cooked black beans, drained
- ¼ of a small red capsicum, seeds and white removed, very finely sliced
- 3 tablespoons very finely shredded red cabbage (optional)
- 14 plain round corn chips
- to serve
- sour cream
Instructions
- In a medium bowl, add the avocado flesh, crushed garlic, Tabasco (if using it) and juice from ½ of the lime. Mash with a fork until smooth and add salt to taste.
- Place the corn chips on a serving plate and a spoonful of avocado on each one.
- Top with the drained black beans, flaked tuna, capsicum and a few pieces of shredded cabbage.
- Serve immediately with sour cream and wedges of lime to squeeze over the tostadas.
| Servings: | 4-5 |
| Ready in: | 10 Minutes |
| Course: | Dinner, Entreè, Finger Food, Lunch |
| Recipe Type: | Canapés |
| Ingredient: | Tuna |
Tuna black bean avocado tostadas
A homemade version of a Mexican favourite, these tuna black bean avocado tostadas is the perfect snack, finger food or dinner. Loaded with tuna, black beans, creamy avocado and more, these layered crunchy tostadas are super-fresh and taste great.
Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism.
Ashleigh Feltham (MNutrDiet)
This recipe is the perfect combination of taste and terrific health benefits. Did you know avocado has more potassium than a banana? Potassium plays an important role in keeping your blood pressure within a healthy range. Assisting your heart further is the omega 3 fat in the Safcol yellowfin tuna chunks. This helps your cholesterol levels stay in a heart-healthy range of more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. It also helps keep your brain working well because 60% of your brain is made up of fat. As an anti-inflammatory fat, it also may assist in reducing the symptoms of rheumatoid arthritis.
Black beans are a great source of fibre which help keep you feeling full but also feed the good bacteria in your gut. This is essential for a healthy immune system, metabolism, and organ health just to name a few reasons to keep your gut healthy. Black beans are also a good source of the plant form of iron. This is needed to help transport the oxygen around your body. There is also iron in the tuna and iron from animal sources assists and increases the absorption of plant source iron. Black beans also provide folate which is needed to help create and repair DNA. Potassium and vitamin B6 which plays a role in keeping your immune system working normally, are also present within the tuna.
To further promote a normal working immune system the garlic will help with its antioxidant called allicin. The lime will add some delicious tang and the red capsicum delicious crunch and sweetness but also vitamin C which also helps your immune system work well. Vitamin C also helps your body absorb the plant source iron. This delicious Spanish dish will become a favourite in your home.
