PRICK potatoes all over with a fork and place in a large glass pie plate. Add water. Microwave on high until tender, 18 to 20 min.
BREAK up tomatoes using a wooden spoon in a medium saucepan over medium. Add beans and oregano. Gently boil until heated through, 15 min. Stir in cilantro.
CUT a cross in the top of each cooked potato and gently press sides until tops of potatoes open. Spoon bean mixture over potatoes. Top with sour cream and avocado.
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