Black Bean Tortilla Stack
This is a great vegetarian supper meal eaten fresh or cut into individual portions and frozen for fast lunches. Serve with a salad or raw veggies and dip for a complete meal.
Makes 6 servings
1 package of whole grain flour tortilla shells (~8)
1 chopped large onion
2 large cans black beans (you can also use any kind of your favorite beans instead)
1 cup salsa (or more!)
2 cups cheese (feta or grated cheddar)
How you prepare:
Spray one spring form pan or two pie plates with oil.
Drain and rinse beans. Sauté onions in a bit of oil
and mix with beans. Place a tortilla at the bottom of
pan/pie plate. Put a layer of bean mixture on top of
shell, a layer of salsa, a layer of cheese and then a
tortilla shell and repeat layers until bean mixture is
gone. Top with a tortilla shell and cheese. Bake at
350 degrees for 20 minutes.
Optional: add cooked kernel corn, red/green pepper, and/or jalapeño peppers to the bean mixture.
Carbohydrates 51 g
Protein 22 g
Fat 17 g
Dietary Fiber 9 g
About Andrea Holwegner
CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker
Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more