Casabe with black beans and avocado
Casabe with black beans and avocado is a traditional Caribbean and Latin American meal featuring a crispy cassava flatbread (casabe) topped or filled with savory black beans and creamy avocado. The dish combines earthy, starchy, and fresh flavors, often enjoyed as a hearty breakfast, lunch, or snack. It reflects the region's reliance on indigenous ingredients like cassava, beans, and tropical fruits.
🍽️ Nutrition at a glance
This dish is balanced in carbohydrates from the casabe and black beans, with healthy fats from avocado and a good amount of plant-based protein. It provides fiber, potassium, and folate, with a typical serving containing around 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 52 g |
| Fat | 14 g |
| Fiber | 15 g |
| Sugar | 3 g |
| Sodium | 320 mg |
| Potassium | 620 mg |
| Folate | 180 mcg |
| Iron | 3.2 mg |
| Magnesium | 95 mg |
| Vitamin C | 8 mg |
| Vitamin K | 15 mcg |
| Thiamin (B1) | 0.3 mg |
| Phosphorus | 180 mg |
Per 1 serving (about 1 casabe round with 1/2 cup black beans and 1/4 avocado, approximately 280 g) · estimated, varies by recipe
💡 What's interesting
Casabe is one of the oldest processed foods in the Americas, made from cassava root that requires careful preparation to remove natural toxins. The combination with black beans and avocado creates a complete protein profile, making it a nutritious vegan option.
