Wellness Recipe Wednesday: Black Bean & Avocado Tortas

Wholesome and Quick: Protein-Packed Black Bean and Avocado Tortas!

Wellness Recipe Wednesday has been something I wanted to do for a minute so here goes a fun and easy meal: Black Bean and Avocado Tortas.

This recipe is a quick and high-protein meal for use during a busy work week!

Nutritional Facts: In one cup of boiled beans resides 15 grams of protein, 41 grams of carbs, 15 grams of fiber, and multiple minerals including folate, copper, iron, and magnesium.


  • 2 Cups boiled black beans
  • 1 small onion, finely chopped
  • 1 teaspoon paprika
  • Salt, to taste
  • Juice of 1 lime
  • 2 ripe avocados
  • 4 slices torta bread
  • 4 slices of toasted sourdough bread (optional)
  • Optional: Side salad ingredients of your choice for serving

We smashed our beans and seasoned them with onion, paprika, salt, and lime.

Toasted sourdough bread is a healthy bread option instead of your traditional torta bread. It is also well tolerated for patients with IBS( irritable bowel syndrome). The fermenting process that makes it rise helps break down some gluten and FODMAPS( sugar alcohols).

Avocado is considered a superfood with many health benefits. It is packed with monounsaturated fats, approximately 30 grams, 4 grams of protein, 17 grams of carbs, and 14 grams of fiber.

So when you are in a hurry but you still want to eat healthy, try a bean and avocado torta. Pair this protein-packed meal with a side salad.

Buen Provecho!