Healthy Recipes Healthy Regional Recipes Healthy Latin American Recipes Healthy Mexican Recipes Black Bean-Avocado Torta 4.2 (9) 9 Reviews In this Mexican-style torta, a hollowed-out roll is filled with mashed spiced black beans and guacamole for a satisfying vegetarian dish. Cabbage provides a delicious crunch. Take this recipe to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. By Hilary Meyer Hilary Meyer Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Active Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 sandwiches Nutrition Profile: Dairy-Free Healthy Aging Low Added Sugar High-Fiber Vegan Vegetarian High-Protein Low-Calorie Jump to Nutrition Facts Ingredients 1 15-ounce can black beans, or pinto beans, rinsed (see Note) 3 tablespoons prepared salsa 1 tablespoon chopped pickled jalapeño ½ teaspoon ground cumin 1 ripe avocado, pitted 2 tablespoons minced onion 1 tablespoon lime juice 1 16- to 20-inch-long baguette, preferably whole-grain 1 ⅓ cups shredded green cabbage Directions Mash beans, salsa, jalapeno and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you're left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve. Note While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (This recipe is analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. To make ahead Cover and refrigerate the bean mixture (Step 1) for up to 3 days. Originally appeared: EatingWell Magazine, July/August 2008; updated June 2022 Rate It Print Nutrition Facts (per serving) 354 Calories 9g Fat 60g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 sandwich Calories 354 % Daily Value * Total Carbohydrate 60g 22% Dietary Fiber 17g 62% Total Sugars 3g Protein 17g 33% Total Fat 9g 11% Saturated Fat 1g 6% Vitamin A 103IU 2% Vitamin C 19mg 21% Folate 116mcg 29% Sodium 822mg 36% Calcium 56mg 4% Iron 3mg 14% Magnesium 55mg 13% Potassium 639mg 14% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved