Avocado & Black Bean Tortas


This colorful sandwich, inspired by a Mexican torta, is packed full of fresh vegetables. You can use good-quality canned refried beans or make your own. If your market doesn’t carry Mexican cheeses, crumbled fresh goat cheese is a good substitute.


  • cabbage, 1 cup (3 oz/90 g) thinly shredded
  • ripe tomato, 1, seeded and chopped
  • radishes, 2 large, thinly sliced
  • fresh lime juice, 1 tbsp
  • hot-pepper sauce, 1 tsp
  • crusty sandwich rolls, 2, split
  • low-sodium refried black beans, cup (5 oz/155 g), warmed or at room temperature
  • queso fresco or cotija cheese, ¼ cup ( oz/45 g) crumbled
  • ripe avocado, 1 small, pitted, peeled, and sliced


  1. Put cabbage, tomato, and radishes in a bowl and drizzle with lime juice and hot sauce and mix well. Set aside.
  2. Using your fingers, remove some soft bread from insides of roll halves, making a hollow for sandwich filling. Toast rolls in a toaster or warm oven.
  3. Spread half of refried beans over bottom half of each roll. Top with cheese and avocado slices. Divide vegetable mixture equally between sandwiches, mounding it on top of avocado. Replace top half of rolls and serve right away, or wrap well and pack to go.

per sandwich 420 calories, 13 g protein, 44 g carbs, 23 g fat (6 g saturated fat), 20 mg cholesterol, 13 g fiber, 630 mg sodium