Delicioso! Heart-Healthy Bean Tostadas

May 18, 2018

Food on a plate

Craving Mexican food, but staying away from sodium and trans-fats? These heart-healthy bean tostadas will satisfy without ingredients that are bad for your heart. These tostadas are rich in protein, vegetables and best of all — flavor.

 

We asked Renown Chef Chris Wyatt to lighten up one of our favorite dishes, and he delivered! Check out his recipe for black bean tostadas that are rich in protein, vegetables, and best of all, flavor.

 

Black Bean Tostadas



  • Servings 4 tostadas
  • Cook Time 15

Ingredients

  • 4 corn tortillas
  • 2 tablespoons fresh lime juice
  • 1 15-ounce can no-salt-added black beans or pinto beans
  • 1 tablespoon jalapeno, minced
  • 1/4 cup red onion, finely diced
  • 2 green onions, thinly sliced
  • 1/2 avocado, sliced or chopped
  • 1/2 cup grape tomatoes, sliced in half
  • 1/2 head iceberg lettuce, shredded
  • 4 tablespoons homemade (or store-bought) pico de gallo
  • 1/4 cup corn
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • pinch black pepper

Homemade Pico de Gallo

  • 1 medium yellow onion
  • 6-8 garlic cloves
  • 1 jalapeno, seeds removed
  • 16-20 cherry tomatoes
  • 1 cup loose cilantro
  • 1 teaspoon lime juice
  • 1 teaspoon dried oregano
  • 1 pinch black pepper

Instructions

  1. Heat oven to 425 degrees. Lightly brush lime juice on corn tortillas and place in the oven on a baking sheet. Bake just until crisp, about 8 minutes, flipping tortillas over after about 5 minutes. Remove from heat and allow tortillas to cool and harden.
  2. Pulse all pico de gallo ingredients in a food processor to desired consistency.
  3. Lightly spray nonstick oil to a medium-sized nonstick pan on stove top over low heat. Add jalapeno and red onion and sauté just until soft, 3-5 minutes.
  4. Drain and rinse black beans and add to the pan. Add cumin, chili powder and pepper to taste.
  5. Layer beans, shredded lettuce, tomatoes, green onion, avocado, corn and pico de gallo onto corn tortilla and enjoy.

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