Black Bean and Butternut Squash Tostadas
Black Bean and Butternut Squash Tostadas layer sweet, caramelized squash with earthy cumin-kissed beans and tender spinach on crisp corn tortillas. The contrast of creamy beans, lightly spiced chipotle-lime crema, and crunchy shells creates a balanced, satisfying bite. Serve for a flavorful weeknight dinner or a casual weekend spread with friends.
- Prep15 mins
- Cook25 mins
- Serves10
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Black Bean and Butternut Squash Tostadas, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 44 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 83
- Heart Health
- 79
- Metabolic
- 56
- Digestive
- 45
- Inflammatory
- 40
- Performance
- 62
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Toss the butternut squash with olive oil, garlic, and a pinch of salt and pepper, then spread it in an even layer on a large rimmed baking sheet.
- 3
Bake in the preheated oven until the squash is tender and just beginning to brown at the edges, 25 to 35 minutes.
- 4
While the squash bakes, pour the beans into a small pot over low heat. Add the garlic and cumin; stir well and continue heating for a few minutes until warmed through. Turn off the heat, cover, and set aside.
- 5
Heat 1 to 2 tablespoons of water in a large skillet over medium heat. Add as much spinach as will fit. Sprinkle with salt, stir, and cook until the spinach begins to wilt. Add more spinach as it cooks down and space opens up. Cook, stirring occasionally, until all the spinach is wilted, 3 to 5 minutes.
- 6
Top the tortillas with the squash, beans, and spinach, then drizzle crema over the tostadas.
- Calories 310.48 kcal Moderate 16%
- Protein 8.84 g Moderate 18%
- Carbohydrate 60.44 g 22%
- Total Fat 2.65 g Low Source 3%
- Saturated Fat 0.22 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 195.38 mg Moderate 8%
- Dietary Fiber 7.46 g Good Source 27%
- Total Sugars 6.08 g --
- Added Sugars 0.11 g Low Source 0%
- Calcium 168.0 mg Moderate 13%
- Iron 3.43 mg Moderate 19%
- Potassium 643.6 mg Moderate 14%
- Vitamin A 876.07 mcg Good Source 97%
- Vitamin C 31.53 mg Good Source 35%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Gluten
- Corn 🌽
- Garlic 🧄
About This Recipe
Black Bean and Butternut Squash Tostadas is made with 9 ingredients and serves 10. It takes about 40 mins and is rated easy. Key ingredients include Black Beans, Butternut Squash, Chipotle Sauce, and Corn Tortilla. Each serving provides about 310.48 kcal, and is a good source of fiber.
Recipe Questions
- What is Black Bean and Butternut Squash Tostadas made of?
- The main ingredients are Black Beans, Butternut Squash, Chipotle Sauce, Corn Tortilla, Ground Cumin. The full list of 9 is above.
- How long does it take to make Black Bean and Butternut Squash Tostadas?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 310.48 kcal. The full nutrition breakdown is above.
- Is Black Bean and Butternut Squash Tostadas easy to make?
- This recipe is rated easy, with 9 ingredients and 6 steps.
- Is Black Bean and Butternut Squash Tostadas healthy?
- Black Bean and Butternut Squash Tostadas has an easyChef Pro health score of 62/100. Per serving, it provides 310.48 calories and 8.84 g of protein, or 18% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 195.38 mg (8% of the Daily Value). It contains Gluten, Corn and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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