Research shows that plant-based diets can help manage — and in some cases aid — in the prevention of many chronic conditions such as diabetes, heart disease and even cancer. If you’re looking to adopt a healthier lifestyle, try incorporating more plant-based and meatless recipes into your diet — even if it’s just once a week.
If you want to cut back on meat but not flavor, we’ve got you covered with this black bean tostada recipe. The list of ingredients includes a number of veggies and spices that are not only good for you, but will make your taste buds sing. The best part? This delicious, Mexican-style dish is so easy that even the most novice cook can have dinner served in just 15 minutes. Enjoy!
Black Bean Tostadas
Course: Heart Health, Lunch, and Main Dish
Cuisine: Vegan and Vegetarian
Servings4 tostadas
Cook Time15
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 teapoon dried oregano
1 pinch black pepper
Instructions
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.
Pulse all pico de gallo ingredients in a food processor to desired consistency.
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.
Drain and rinse black beans and add to the pan. Add cumin, chili powder and pepper to taste.
Layer beans, shredded lettuce, tomatoes, green onion, avocado, corn and pico de gallo onto corn tortilla and enjoy.
Homemade Marinara, Made from the Heart
Skip the store-bought sauce and stir up something special. This easy, heart-healthy marinara is packed with bold flavor—without the extra salt, sugar or preservatives. Made with simple pantry staples and a splash of olive oil, it’s a delicious way to love your heart with every bite. Perfect over whole grain pasta, zoodles or even as a pizza base!
Do you have a picky eater in your household? Or maybe you've got a snack monster who’s all about chips and candy? We're here to share a few fun strategies to motivate your little superheroes to snack on healthy foods instead!
