Tostadas Filled With Beans, Veggies and Cheese
Black beans, zucchini, corn and cherry tomatoes make this colorful vegetarian recipe delicious and nutritious.
8 corn tortillas (6-inch diameter)
1 can (14 ozs) black beans, rinsed and drained
1 small white onion, finely chopped
2 medium zucchini, cut into 1/4-inch pieces
2 jalapeño peppers, seeded and chopped
1/2 Tbsp black pepper
1/4 cup water
1/2 cup corn, cooked
1 cup cherry tomatoes, sliced
1/2 cup chopped fresh cilantro leaves
1 1/2 ozs grated reduced-fat white cheddar cheese or Monterey jack cheese (1/4 cup)
4 scallions, chopped
1 small avocado, pitted, peeled and diced
Lime wedge (optional)
Preheat oven to 400°. Arrange tortillas on 2 baking sheets and toast in oven until crisp, about 5 minutes. Remove from baking sheets.
Lightly spray baking sheets with nonstick cooking spray. Spread beans and onion on one and zucchini and jalapeños on the other. Lightly coat vegetables with cooking spray, season with the black pepper and roast until golden, 12 to 15 minutes.
Transfer half the beans and onion to a bowl with the water and mash beans with the back of a fork until smooth. (Add more water to reach desired consistency, if necessary.) Spread mixture onto tortillas.
Toss remaining beans and onion with zucchini, jalapeños and corn and divide among tortillas. Top each tostada with tomatoes, cilantro, cheese, scallions and avocado. Serve with lime wedges, if desired.
Serving size: 1 tostada
Per Serving: Calories: 232 Fat: 7g Saturated Fat: 2g Cholesterol: 0mg Sodium: 223mg Carbohydrates: 31g Fiber: 5g Protein: 8g
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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD