Food & Health

Tomato, Spinach and Black Bean Pizza

Serving Size: 1 slice
Makes: 8 servings (1 slice per serving)

Source of: Vitamin C, Vitamin B6, Potassium
Good Source of: Fibre, Iron, Thiamin, Niacin
Excellent Source of: Vitamin A, Calcium, Folate, Riboflavin
Vegetarian

Ingredients

1
italian cheese flavored thin pizza crust
1
300 ml
cooked black beans
1 1/4 cup
 
OR
1-398 ml can
canned black beans, rinsed and drained
1-14 fl oz can
2 ml
hot sauce
1/2 tsp
150 ml
chopped onion
2/3 cup
5 ml
ground cumin
1 tsp
5 ml
chili powder
1 tsp
1
clove garlic, minced
1
125 ml
salsa
1/2 cup
1
tomato, diced
1
1/2 pkg
10 oz. package, frozen chopped spinach, thawed,
1/2 pkg
 
drained and squeezed dry
30 ml
chopped fresh parsley or cilantro
2 Tbsp
125 ml
cheddar cheese, shredded
1/2 cup
125 ml
monterey jack cheese, shredded
1/2 cup


Directions

PREHEAT oven to 375°F(190ºC).

PLACE pizza crust on a baking sheet; bake at 375°F(190ºC)for 5 minutes or until crisp.

MASH beans with a fork; combine beans and next 5 ingredients (beans through garlic) in medium bowl, stirring to combine. Spread bean mixture over crust, leaving a 1-inch border.

SPOON salsa evenly over bean mixture; top with tomato and spinach. Sprinkle with cheeses.

BAKE at 375°F(190ºC) for 15 minutes or until crust is lightly browned.

GARNISH with parsley.

Nutrition Facts

Based on a serving of 1 slice

Energy: 279 calories
Protein: 14.5 g
Fat: 11 g
Saturated Fat: 6.7 g
Cholesterol: 32 mg
Carbohydrates: 31 g
10%
Fibre: 4.3 g
17%
Sodium: 513 mg
21%
Potassium: 337 mg
Vitamin C: 10 mg
17%
Folate: 100 mcg
45%
Calcium: 293 mg
27%
Iron: 2.9 mg
16%
Calories from Fat:
35%





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