Tijuana Torta Healthy Recipe

Makes: 4 servings

Active Time: 25 minutes

Total Time: 25 minutes

A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Tijuana Torta Healthy Recipe INGREDIENTS:

1. 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
2. 3 tablespoons prepared salsa
3. 1 tablespoon chopped pickled jalapeño
4. 1/2 teaspoon ground cumin
5. 1 ripe avocado, pitted
6. 2 tablespoons minced onion
7. 1 tablespoon lime juice
8. 1 16- to 20-inch-long baguette, preferably whole-grain
9. 1 1/3 cups shredded green cabbage

Tijuana Torta Healthy Recipe PREPARATION:

Mash beans, salsa, jalapeño 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.

Tijuana Torta Healthy Recipe NUTRITION:

Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;17 g fiber; 682 mg sodium; 639 mg potassium.

Nutrition Bonus: Folate & Vitamin C (29% daily value), Potassium (18% dv), Iron (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 1 plant-based protein, 1 fat