These healthier Black Bean Tostadas are produced with zucchini and corn and are oh, so scrumptious. Crispy tortillas are topped with flavorful black beans and fresh vegetables for a nutritious and flavorful Mexican meal. Out-of-this-globe fantastic, these vegetarian tostadas are fantastic for Meatless Monday and are improved than take out!
These healthier black bean tostadas with zucchini and corn are a single of my preferred quick dinner recipes. Baked rather than fried, this recipe is way healthier than takeout, but tastes just as fantastic (if not improved)!
Mexican meals is not frequently related with the words “healthy” or “low in calories,” – but it is essentially super quick to transform Mexican meals into a healthier version devoid of losing any of the flavor or spice.
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What are tostadas?
Traditionally, tostadas are deep-fried tortillas that indicates “toasted” in Spanish. It’s generally served with toppings such as cheese, sour cream, guacamole, beans, or tomato. Popular in Mexican and other Latin American cuisines, tostadas can frequently be identified at most Mexican restaurants.
These tostadas are lightened up by generating the shell at household (which is super quick), and topping it with tons of vegetables, black beans, tomatillo salsa, and just a tiny much less cheese.
They’re so scrumptious although, it is not possible to inform the distinction.
How do you make tostada shells devoid of deep frying them? The secret is working with a broiler and cooking spray!
Cheesy and crunchy, these vegetarian tostadas come with each other for an quick meal. I applied classic summer time veggies for this recipe (zucchini + corn) – but you can use any vegetables you like!
This is a terrific tostada recipe for Cinco de Mayo or genuinely, anytime of the year. It’s a single of my preferred quick recipes for busy weeknights. Get prepared for some of the finest, healthier, hearty black bean tostadas ever!
How to Make Black Bean Tostadas
Recipe Notes and Ingredients
- Cooking spray: I applied olive oil cooking spray, but any kind of cooking spray oil will work!
- Corn tortillas: Corn tortillas are applied for that classic tostada flavor (and tends to make this recipe gluten-free of charge). You can also use entire wheat flour tortillas if you like.
- Olive oil: Any kind of neutral oil can be applied right here. Coconut oil would also work properly.
- Red Onion and Garlic: The fantastic base for the veggies in this recipe
- Tomatoes: Fresh tomatoes for acidity. You can also use cherry tomatoes or canned tomatoes if you have to have to.
- Zucchini and Corn: The fantastic summer time vegetables. You can use fresh corn, canned, or frozen corn.
- Beans: Black beans had been what we applied (rinse and drain beans beforehand), but any kind of bean can be applied! You can also use refried beans if you like that improved than entire beans.
- Seasoning: This blend of seasoning attributes kosher salt, black pepper, and oregano. You can also add 1-2 teaspoons of chili powder for further heat.
- Tomatillo salsa: I use the sort from Trader Joe’s, but tomatillo salsas are accessible at most grocery retailers. This salsa adds a great brightness to these tostadas. It’s slightly tangy but is completely acidic. You can use standard salsa but it wouldn’t have the identical flavor – so attempt to use the tomatillo salsa if you can uncover it!
- Cheese: You can grate your personal cheese or use a pre-shredded Mexican blend. Queso fresco would be a terrific alternative also! If you want to make vegan tostadas, omit the cheese.
- Fresh cilantro, green onions, lime juice, cabbage slaw, slices of avocado: Optional for toppings
Tools and Equipment You’ll Need
Step by Step Instructions
Step 1: Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray. Wrap the corn tortillas in a paper towel and warm for about 30 seconds. Place tortillas in a single layer on the baking sheet, then spray tops of tortillas lightly with cooking spray.
Step 2: Put the tortillas below the broiler, bake you have golden brown and crispy corn tortillas.
Step 3: Heat a huge frying pan more than medium-higher heat. Add olive oil, onions, garlic, and tomatoes to the pan. Cook for 2-3 minutes, then cut down the to medium heat. Let cook for 10 more minutes.
Step 4: Add zucchini, cook till tender – 10 to 12 minutes.
Step 5: Add corn, beans, oregano, pepper, salt to taste (if required). Cook black bean mixture 3-5 minutes.
Step 6: Split zucchini, black bean and corn mixture amongst the tostada shells, major tortillas with two to 4 teaspoons salsa and no more than a single to two tablespoons of cheese.
What Makes These Black Bean Tostadas Healthy?
- Baked: Rather than deep fried, these healthier black bean tostadas are reduce in fat than their classic counterparts.
- High in Fiber and Plant Protein: Each serving of these tostadas will provide you with 15 grams of heart-healthier fiber and 22 grams of filling plant primarily based protein!
- Low Calorie: You can delight in two GIANT tostadas for below 500 calories!
Recipe FAQs
This is a single of my preferred healthier recipes to attempt with children! That’s simply because they can get involved in generating the tostadas – assembling it themselves and choosing their toppings. If you have picky eaters, you could constantly serve the tostadas disassembled, or give them a extremely smaller portion of the veggie mixture and let them to have their tostadas with just beans and cheese.
Tostadas are terrific all on their personal or as component of a bigger spread! Traditionally, they can be served with a selection of toppings like: sour cream, guacamole, salsa, pico de gallo, and so forth. Dishes that pair properly with tostadas involve: green salads, taco salads, burritos, sides of rice, beans and roasted veggies, and so forth.
To make homemade tostada shells, all you have to have to do is bake or broil your corn tortillas. If you are wanting to make the tostadas from scratch, then check out this homemade tostada shell recipe.
A tostada is a tortilla! The only distinction would be is that tostadas are traditionally produced with corn tortillas rather than the flour sort.
Top Tips for Making Healthy Tostadas
- Don’t overcook the tortillas! Check them frequently even though they are below the broiler.
- If you do not have spray oil, then you can brush some standard oil more than the tostadas.
- If you have leftovers, you might want to retailer the tostadas separately from the filling/topping components. This will protect against the tostadas from receiving soggy! We retailer the crunchy shell in an air airtight container on the counter, and hold the fillings in a separate airtight container in the refrigerator – they will hold for up to 4 days.
- Feel free of charge to add any other vegetables you like! Red bell pepper, roasted sweet potatoes, or other roasted veggies would each work properly in this recipe. If you switch out the veggies and do not use corn in the vegetable mixture, you can constantly add a corn relish or corn salsa in addition to the tomatillo salsa as a topping!
Check Out These Other Mexican Recipes!
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Healthy Black Bean Tostadas with Zucchini and Corn
These healthier Black Bean Tostadas are produced with fresh vegetables and are oh, so scrumptious. Crispy and flavorful with each single bite, this nutritious and appetizing Mexican recipe is out-of-this-globe fantastic and improved than take out!
Servings: 4 servings
Calories: 444kcal
Preheat broiler to 350 degrees. Spray a baking sheet with cooking spray.
Warm up the corn tortillas in a microwave, wrapped in a paper towel (about 30 seconds). Place the corn tortillas on the baking sheet, spray tops of tortillas lightly with cooking spray.
Put the tortillas below the broiler, bake till golden brown and crispy.
Heat a pan more than medium higher heat. Add olive oil, onions, garlic, and tomatoes to the pan. Let cook for 10 minutes.
Add zucchini, cook till tender – 10 to 12 minutes. Add corn, beans, oregano, pepper, salt to taste (if required). Cook 3-5 minutes.
Split filling amongst the tostada shells, major with 2-4 tsp salsa and no more than 1-2 Tbsp of cheese.
- Don’t overcook the tortillas! Check them frequently even though they are below the broiler.
- If you do not have spray oil, then you can brush some standard oil more than the tostadas.
- If you have leftovers, you might want to retailer the tostadas separately from the filling/topping components. This will protect against the tostadas from receiving soggy! We retailer the crunchy shell in an air airtight container on the counter, and hold the fillings in a separate airtight container in the refrigerator – they will hold for up to 4 days.
- Feel free of charge to add any other vegetables you like! Red bell pepper, roasted sweet potatoes, or other roasted veggies would each work properly in this recipe. If you switch out the veggies and do not use corn in the vegetable mixture, you can constantly add a corn relish or corn salsa in addition to the tomatillo salsa as a topping!
Serving: 2tostadas | Calories: 444kcal | Carbohydrates: 69g | Protein: 22g | Fat: 11g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 803mg | Potassium: 1363mg | Fiber: 15g | Sugar: 15g
Originally published in pickyeaterblog.com
