{"id":10722,"date":"2020-01-27T10:24:54","date_gmt":"2020-01-27T15:24:54","guid":{"rendered":"https:\/\/web.uri.edu\/community-nutrition\/?p=10722"},"modified":"2023-06-06T14:25:54","modified_gmt":"2023-06-06T18:25:54","slug":"black-bean-tostadas-tostadas-de-frijoles-negros","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/black-bean-tostadas-tostadas-de-frijoles-negros\/","title":{"rendered":"Black Bean Tostadas"},"content":{"rendered":"<div class=\"cl-tiles recipe halves\">\n<div>\n<h1>Black Bean Tostadas \/ Tostadas de Frijoles Negros \/ \u201cTostadas\u201d de Feij\u00e3o Preto<\/h1>\n<p><a class=\"cl-button  \" href=\"https:\/\/web.uri.edu\/community-nutrition\/wp-content\/uploads\/sites\/1241\/Black-Bean-Tostadas.pdf\" title=\"\">Download Recipe\/ Print Recipe<\/a><br \/>\n&nbsp;<\/p>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9882 aligncenter\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1241\/Black-bean-tostada.jpg\" alt=\"\" width=\"385\" height=\"298\"><\/p>\n<\/div>\n<section class=\"cl-wrapper cl-tabs-wrapper\"><div class=\"cl-tabs  \"><section id=\"english\" class=\"cl-tab \"><h1>English<\/h1><\/p>\n<p>Servings per recipe: 9<br \/>\nServing size: 1 tostada<br \/>\nPrep time: 10 minutes<br \/>\nCook time: 20 minutes<br \/>\nCost: $4.74 per recipe\/ $0.53 per serving<\/p>\n<h2>Ingredients<\/h2>\n<ul>\n<li>2 (15 ounce) cans low-sodium black beans<\/li>\n<li>2 tablespoons vegetable oil<\/li>\n<li>\u00bd medium onion, chopped<\/li>\n<li>2 garlic cloves, minced<\/li>\n<li>\u00bd teaspoon ground cumin<\/li>\n<li>\u00bd teaspoon salt<\/li>\n<li>\u00bc teaspoon dried oregano<\/li>\n<li>9 corn tortillas<\/li>\n<li>Salsa or see <a href=\"https:\/\/web.uri.edu\/community-nutrition\/salsa-fresca\/\">Salsa Fresca<\/a> recipe (optional)<\/li>\n<\/ul>\n<h2>Directions<\/h2>\n<ol>\n<li>Drain and rinse the liquid from one can of black beans and add it to a medium size bowl. Add the second can of beans to the same bowl without rinsing and draining the liquid.* Use a potato masher to mash the beans until they are no&nbsp;longer whole. Set beans aside.<\/li>\n<li>In a sauce pan, heat oil over medium heat. Add the onions and cook, stirring often, for 1 to 2 minutes.<\/li>\n<li>Stir in garlic and cumin and cook for 30 seconds.<\/li>\n<li>Stir in the black bean puree. When puree begins to boil, reduce heat to low.<\/li>\n<li>Stir in the salt and oregano and simmer for 10 minutes, uncovered.<\/li>\n<li>Warm each tortilla in a skillet over medium-high heat for 1 minute on each side.<\/li>\n<li>Top tortilla with \u00bc cup of black bean mixture and salsa if using.<\/li>\n<\/ol>\n<p><em>* The extra liquid, saved from the second black bean can, will make it <\/em><em>easier to mash the beans.<\/em><\/p>\n<p><section class=\"cl-wrapper cl-notice-wrapper\"><div class=\"cl-notice\" data-hash=\"dd3271312ad60aed9dbaf2be9d839908\"><h1>Money Saving Tip<\/h1><p>Soak dried beans ahead of time and freeze as a low-cost option. Use when needed!<\/p><\/div><\/section><\/section><section id=\"spanish\" class=\"cl-tab \"><h1>Spanish<\/h1><\/p>\n<p>Porciones por receta: 9<br \/>\nTama\u00f1o de porci\u00f3n: 1 tostada<br \/>\nTiempo de preparaci\u00f3n: 10 minutos<br \/>\nTiempo de cocci\u00f3n: 20 minutos<br \/>\nCosto: $4.74 por receta\/ $0.53 por porci\u00f3n<\/p>\n<h2>Ingredientes<\/h2>\n<ul>\n<li>2 latas (15 onza) frijoles negros, bajos en sodio<\/li>\n<li>2 cucharadas aceite vegetal<\/li>\n<li>\u00bd cebolla mediana, picada<\/li>\n<li>2 dientes de ajo, picados<\/li>\n<li>\u00bd cucharadita comino<\/li>\n<li>\u00bd cucharadita sal<\/li>\n<li>\u00bc cucharadita or\u00e9gano<\/li>\n<li>9 tortillas de ma\u00edz<\/li>\n<li>Salsa o ver receta <a href=\"https:\/\/web.uri.edu\/community-nutrition\/salsa-fresca\/\">Salsa Fresca <\/a>(opcional)<\/li>\n<\/ul>\n<h2>Preparaci\u00f3n<\/h2>\n<ol>\n<li>Escurra el l\u00edquido y enjuague una lata de frijoles negros y agr\u00e9guelo a un taz\u00f3n mediano. Agregue la segunda lata de frijoles al mismo taz\u00f3n sin enjuagar y sin drenar el l\u00edquido.* Use un prensador de papas para hacer pur\u00e9 los frijoles&nbsp;hasta que ya no est\u00e9n enteros. Ponga los frijoles a un lado.<\/li>\n<li>Caliente el aceite en una olla a fuego medio. A\u00f1ada las cebollas y cocine, revolviendo frecuentemente, por 1 a 2 minutos.<\/li>\n<li>A\u00f1ada el ajo y el comino y cocine por 30 segundos.<\/li>\n<li>A\u00f1ada el pur\u00e9 de frijoles. Cuando el pur\u00e9 empiece a hervir, reduzca el fuego a lento.<\/li>\n<li>A\u00f1ada la sal y or\u00e9gano y cocine por 10 minutos m\u00e1s, destapado.<\/li>\n<li>Caliente cada tortilla en un sart\u00e9n sobre un fuego medio-alto por un minuto de cada lado.<\/li>\n<li>Cubra la tortilla con \u00bc de taza de mezcla de frijoles negros y salsa si la usa.<\/li>\n<\/ol>\n<p><em>* El l\u00edquido extra, guardado de la segunda lata de frijoles negros,<\/em><br \/>\n<em>facilitar\u00e1 el macerado de los frijoles.<\/em><\/p>\n<p><section class=\"cl-wrapper cl-notice-wrapper\"><div class=\"cl-notice\" data-hash=\"4b53ddf25ecdee818242bc6d0e89b843\"><h1>Consejo para ahorrar dinero<\/h1><p>Remoje habichuelas secas con anticipaci\u00f3n y congele para una opci\u00f3n de bajo costo. \u00a1Uselas cuando sea necesario! <\/p><\/div><\/section><\/section><section id=\"portuguese\" class=\"cl-tab \"><h1>Portuguese<\/h1><\/p>\n<p>Por\u00e7\u00f5es por receita: 9<br \/>\nTempo de prepara\u00e7\u00e3o: 10 minutos<br \/>\nTempo de cozimento: 20 minutos<br \/>\nTamanho da por\u00e7\u00e3o: 1 \u201ctostada\u201d<br \/>\nCusto: $4.74 por receita, $0.53 por por\u00e7\u00e3o<\/p>\n<h2>Ingredientes<\/h2>\n<ul>\n<li>2 latas de feij\u00e3o preto com baixo teor de s\u00f3dio<\/li>\n<li>2 colheres de sopa de \u00f3leo vegetal<\/li>\n<li>\u00bd cebola m\u00e9dia, picada<\/li>\n<li>2 dentes de alho picados<\/li>\n<li>\u00bd colher de ch\u00e1 de cominho mo\u00eddo<\/li>\n<li>\u00bd colher de ch\u00e1 de sal<\/li>\n<li>\u00bc colher de ch\u00e1 de or\u00e9gano seco<\/li>\n<li>9 tortilhas de milho<\/li>\n<li>Molho salsa ou veja a receita de Molho <a href=\"https:\/\/web.uri.edu\/community-nutrition\/salsa-fresca\/\">Salsa Fresco<\/a> (opcional)<\/li>\n<\/ul>\n<h2>Modo de Preparo<\/h2>\n<ol>\n<li>Escorra o l\u00edquido de uma lata de feij\u00e3o preto, enx\u00e1gue e coloque em uma tigela m\u00e9dia. Adicione a segunda lata de feij\u00e3o na mesma tigela sem enxaguar ou escorrer o l\u00edquido.* Use um espremedor de batatas para amassar os gr\u00e3os at\u00e9 que n\u00e3o estejam mais inteiros. Reserve o feij\u00e3o.<\/li>\n<li>Em uma panela, aque\u00e7a o \u00f3leo em fogo m\u00e9dio. Adicione a cebola e cozinhe por 1 a 2 minutos, mexendo frequentemente.<\/li>\n<li>Adicione o alho e o cominho e cozinhe por 30 segundos.<\/li>\n<li>Adicione o feij\u00e3o preto amassado. Quando come\u00e7ar a ferver, reduza ao fogo baixo.<\/li>\n<li>Adicione o sal e o or\u00e9gano e cozinhe por 10 minutos, descoberto.<\/li>\n<li>Aque\u00e7a cada tortilha em uma frigideira em fogo m\u00e9dio-alto por 1 minuto de cada lado.<\/li>\n<li>Cubra a tortilha com \u00bc copo da mistura de feij\u00e3o preto e molho salsa se usar.<\/li>\n<\/ol>\n<p><em>* O l\u00edquido guardado da segunda lata de feij\u00e3o facilitar\u00e1 amassar o feij\u00e3o.<\/em><\/p>\n<p><section class=\"cl-wrapper cl-notice-wrapper\"><div class=\"cl-notice\" data-hash=\"ca3e4951146aa8609b59b7e1df5079ec\"><h1>Dica para economizar dinheiro<\/h1><p>Deixe os gr\u00e3os secos de molho com anteced\u00eancia, cozinhe, e congele como uma op\u00e7\u00e3o mais em conta. Use quando necess\u00e1rio!<\/p><\/div><\/section><\/section><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"<p>Black Bean Tostadas \/ Tostadas de Frijoles Negros \/ \u201cTostadas\u201d de Feij\u00e3o Preto &nbsp;<\/p>\n","protected":false},"author":3492,"featured_media":9882,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"on","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[13,135],"tags":[216],"class_list":["post-10722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-main-dish","category-recipe","tag-gluten-free"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10722","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/users\/3492"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/comments?post=10722"}],"version-history":[{"count":6,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10722\/revisions"}],"predecessor-version":[{"id":25471,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/10722\/revisions\/25471"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media\/9882"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media?parent=10722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/categories?post=10722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/tags?post=10722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}