Posted by Kathryn Dohertyhttps://www.familyfoodonthetable.com/cheesy-broccoli-black-bean-tostadas/
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Cheesy broccoli and black bean tostadas
2-3 servings adjust servings
A quick, easy and healthy vegetarian tostada recipe for busy nights!
- 4 corn or flour tortillas (see notes)
- 2 teaspoons canola oil
- 1 (14.5 oz.) can black beans, rinsed and drained
- 1 small head broccoli
- 1 heaping cup shredded cheddar cheese
- For serving: salsa, Greek yogurt or sour cream, jalapeño slices, avocado slices
- To prepare tostadas, preheat oven to 400. Brush both sides of tortillas with canola oil and place on an ungreased baking sheet. Bake for 3-5 minutes, until crispy and golden brown. Turn over and bake another 3-5 minutes. Remove from oven and switch oven to low broil.
- Meanwhile, steam the broccoli then finely chop it.
- Smash the black beans in a bowl using a fork until broken up and chunky.
- To assemble the tostadas: Scoop a heaping 1/4 cup of smashed black beans onto each tostada and carefully spread in a thin layer almost to the edge of each tostada. Top each with about 3 tablespoons of the finely chopped broccoli and sprinkle with about 1/4 cup shredded cheese.
- Place tostadas on baking sheet and return to oven on low broil for 2-3 minutes. Watch carefully so they don’t burn.
- Serve immediately and enjoy!
When I use small tortillas (5- or 6-inch diameter), I can get 5 tostadas out of this recipe. If you are using larger ones, you may get 3 or 4.
For older kids and adults, you can sprinkle tortillas with chili powder, salt and pepper after brushing with oil and before baking - this will give it some extra flavor. Or you can add some seasoning to the smashed black beans.
You can also use Monterey Jack or Jalapeño Jack cheese for a bit of kick.
You can substitute refried beans for the black beans. However, refried beans have more moisture so they can make the middle of the tostada a bit soggy if it’s not well baked.
| Nutrition Facts|
|Amount Per Serving||As Served|
|Calories 638kcal Calories from fat 238|
| % Daily Value|
|Total Fat 26g||40%|
|Saturated Fat 12g||60%|
|Dietary Fiber 23g||92%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|