Cheesy broccoli and black bean tostadas
A quick, easy and healthy vegetarian tostada recipe for busy nights!
Yield: 2 -3 servings
Ingredients
- 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
Instructions
- 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 ¼ 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 ¼ 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!
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Notes
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
Serving: 1serving | Calories: 914kcal | Carbohydrates: 98g | Protein: 43g | Fat: 45g | Saturated Fat: 15g | Polyunsaturated Fat: 26g | Trans Fat: 1g | Cholesterol: 64mg | Sodium: 685mg | Fiber: 23g | Sugar: 15g
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